Nutrition For Weight Loss
How to stay trim and lean without starving or dieting
The biggest mistake with dieters is that they go into a diet with the intention of being overly strict on what they allow themselves to eat. The problem is that when they slip up and cheat, they see it as absolute failure and quit the entire idea. The result is a retiring back to old, bad habits. This is called the Abstinence-Violation Effect and needs to be avoided by any means. You need to approach dieting with a flexible mindset, allowing yourself to have food, here and there, that doesn't go along with the program. Otherwise, you will drive yourself nuts and end up worse off than when you started.
Dieting can be simple, if you allow it to be. Fat gaining is achieved when you consume more energy, in the form of calories, than you expend throughout the day. Fat cells are simply cells that store excess energy. The only way to get rid of that excess energy is through burning off more calories than you take in, plain and simple. In addition to exercising more, cleaning up your diet will increase the effects of fat loss and give you more vitality.
Focus on the nutrients:
Fiber : There are two types of fiber, soluble and insoluble. Soluble fiber is rapidly broken down and fermented while insoluble fiber is not. Soluble fiber slows the appearance of glucose in the blood due to its viscous property. The viscosity of soluble fiber slows down the transit time of foodstuffs in the upper digestive tract, and lowering nutrient absorption rates. This, in turn, lowers the blood concentrations of ingested macronutrients, leading to lower amounts of absorbed energy. Other great sources of fiber come from melons, oat bran, psyllium, wheat, and whole-grain breads.
Fat : Fat should not be avoided. If you want more information on Fats and why they are so important in our diets please download my free ebook Click the link to download - /ebook-fats.html . While fats are the most energy dense of all the macronutrients, they are a vital part of a diet. Diets high in saturated fats, such as lard, should be avoided.
Saturated fats keep lipolytic enzymes dormant, thus promoting increased fat stores, not to mention the health risks that are involved in diets with high amounts of saturated fatty acids. Trans-fats are made through hydrogenation that solidifies oils. Sources include margarine, cookies, crackers, and most snack foods. Unsaturated fats, both mono and polyunsaturated fats are oils and are both healthy sources of fat, if taken in moderation/low amounts. This is because many unsaturated fats are essential; our body does not make them. Without these fats, our bodies would not function properly, and you need proper functioning if you want to lose fat. Great sources of these types of fats are olive oil, flaxseed oil, corn oil, soybean oil, salmon, tuna, cod, walnuts, peanuts, sunflower oil, and safflower oil.
Protein is the only macronutrient that has an RDA, Recommended Daily Allowance, and it is .8 g of protein/kg of body weight. A lot of the new literature is stating that athletes may benefit from increasing protein intake to 1.2-1.6 g of protein/kg of body weight. However, the typical American diet usually exceeds these amounts in a given day. Excessive protein is stored as fat just as excessive fat and carbohydrate intakes. If you do decide to increase protein intake, you might want to consider increasing water intake also in order to keep your kidneys healthy. Quality protein is important. There are nine essential amino acids that we must get from food. Eating a variety of protein sources will ensure that you are getting all nine of these amino acids. Quality sources are usually in the form of animal tissue such as beef, fish, chicken, and eggs. However, you can get all nine amino acids from mixing beans and corn. Also, tofu and enriched soy can also yield quality protein.
The key to a successful weight loss journey is a balanced diet containing all the key ingredients for your body to work efficiently.
I find personally telling myself I’m going on a diet automatically creates urges for me to eat crap, if you are like me then these four steps will be the key to your success
1. Swap bad foods for healthy options
2. Create healthy snacks that you can grab on the go
3. Prepare your meals in advance
4. Eat small and often - Portion control
To be successful and have the body you desire you don’t need to go on a diet or starve yourself the key to success is a nutritious balanced diet and exercise.
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Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.