This is Part 2 of the article How Can I Lose Weight. If you decide to lose weight to improve your health and fitness, then avoid fad diets.
In part 2 you will be learning how to have a new life of lean muscle and healthy weight through behavioral change that will replace the lifestyle you are currently living.
When you are eating nutritiously, it is important for your carbohydrates, proteins, and fats to be in balance so you will have a high metabolic rate and increase your fat burning.
The fad diet of the day may seem to be new and fun, like the “Hollywood Diet”. But to lose weight and stay healthy it is essential to give your body what it needs and craves to be fit and healthy.
These are the Types of Foods to Eat and the Types of Foods to Avoid
Complex Carbohydrates like pasta, whole grains, breads and cereals are needed to maintain a high energy level during the day.
Minimize your consumption of processed baked goods, candy, soda and other simple carbohydrates.
These foods have little or no nutritional value and will become surplus fat if you do not control your consumption.
You can forget about how to lose weight fast if you are eating too many low carbohydrate foods. There is a link between our blood sugar levels and our insulin. Our insulin regulates our blood sugar level and if we have excess sugar it will be stored at fat. When we are really tired and hungry it is sometimes because our blood sugar is too high and then if we are not careful this cycle can repeat itself. You will prevent this problem if you consume complex carbohydrates in sensible amounts. In order to maintain the cell structures of your body and build lean muscle you will need to eat those foods that are high in proteins, like soy products, beans, lean meats, poultry and fish. These high protein foods are necessary to burn fat, but here is a caution, do not eat too much protein because if you consume protein in excess of what your body requires the added protein will be stored as fat and your kidneys and liver could become unhealthy. You should be ok if you eat a sensible amount of protein.
Plan to have about 0.5 grams of protein for each pound of body weight. To aid in the growth of your lean muscle eat this amount.
Protein Sources
The 2 sources of protein come from animals and plants. Our protein in the United States comes mostly from animal sources. A diet that is too high in protein can increase your risk of disease, recent data suggests.
If you compare eating animal protein to eating plant protein you will be hungrier after eating animal protein because of the lower amount of fiber in animal protein.
An excess of animal protein can keep you from burning body fat.
It is healthier to eat most of your protein from plants, like legumes, beans or soy and less from animal sources.
The fats in nuts, oils and protein are fats that it is important to eat. Fats will help maintain the regeneration of your nails, skin and hair.
There are many fad diets around that have people on very low fat diets and others that are very high fat diets.
The most significant idea to remember is to not go to extremes but do include in your diet lean protein and also small amounts of nuts, seeds and oils.
Your Portion Sizes
Have portion sizes that are around the size of the palm of your hand in place of counting calories to determine the quantity of food you need to consume. At each meal eat a balance of 1 portion of protein and two portions of complex carbohydrate and vegetables.
Green vegetables give you extra fiber and enzymes that will aid in your digestion and are also low in calories so eat large portions of these foods, it will be good for you.
Eating plenty of green vegetables will also give you the vitamins and minerals that you require to support good health. Remember to eat foods high in nutrition. As a result you will burn body fat and lose weight more rapidly.
How many meals per Day?
How many times a day should we eat to burn the most extra fat.
If you have a flexible schedule then it is much better to eat many times a day and in smaller portions. When you eat many small meals a day it will raise your metabolism every time you eat. If possible eat 5 or 6 small meals a day with a lapse of about 3 hours between eating.
The three meals a day habit may be hard to break. When this is the case then keep the three meals a day that you are accustom to, but eat smaller quantities and add 2 or three more meal times during the day where you will have an energy bar, a fruit or another healthy snack.
To make yourself full for a longer time period eat foods that your body needs.
New Recipes
Find new and delicious recipes to prepare and eat. Choose some healthy foods that are good for you and then find recipes that have those foods included and omit the unhealthy foods.
Behavioral Change
Use Behavioral Change to implement the changes that you want in your new healthy eating habits. This will insure that you are on your new healthy eating plan until your reach your goals and forever if you want to stay healthy and fit.
For additional excellent information on losing fat permanently by Frank Hurley go to Plan to Lose fat.
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