Nutrition Tips to Improve Fat Loss

Incorporating these fat loss tips will improve your nutrition program. Start off slowly and add one a week, you don't have to adopt all of them at once. Before long, you've cleaned up your nutrition program and on your way to reaching your goal. Trendy diets, fads and the infomercial product of the month, are not going to help you reach your weight loss goals. A well thought-out nutrition and exercise program will.

Eat breakfast

Proven time and again, those who eat breakfast are more successful at controlling their weight than those that don't. Plus, when doing strength training exercises (and you know you should be), it's even more important to make certain you fuel those muscles after an overnight fast. The perfect time for burning fat because glycogen, blood glucose and insulin levels are all low.

Unfortunately, it may also be perfect for burning muscle, because glycogen levels are low, and levels of the catabolic stress hormone cortisol are high. If you skip breakfast and eat lunch at noon, you're not only in a highly catabolic (muscle wasting) state, you're also sending an unmistakable starvation signal to your body.

Eat less sugar

Start reading labels! Sugar is hidden in almost every commercial food item. A single tablespoon of ketchup gets 3 of its 4 grams of carbs from sugar. A 12 oz can of cola has a staggering 40 grams of sugar, and ALL of the carbs in a cola are sugar! Why does that matter?

Simple sugars are digested very quickly and cause a rapid spike in blood sugar. Your body then releases large amounts of insulin. Insulin quickly clears the glucose from the bloodstream leading to low blood sugar (hypoglycemia.) Low blood sugar causes cravings, hunger, weakness, mood swings and decreased energy. These cravings for sugar result in a vicious cycle of ups and downs in blood sugar levels throughout the day.

Eat More Often

Studies have shown that those who eat 4-6 smaller meals per day have less body fat than those eating 2-3 meals a day, even if both groups eat about the same number of calories. This is because of maintaining steady blood sugar levels. Too much insulin activates fat storage enzymes and forces fat in the bloodstream into fat cells for storage.

High insulin levels also inhibit enzymes that promote the breakdown of existing stored body fat. You can manage your blood sugar and insulin levels by choosing fewer simple carbohydrates, more complex carbohydrates, eating fiber and having your carbohydrates with lean proteins approximately every three hours.

Eat protein

Be sure to include enough protein for your level of activity (you are exercising?right?)

Protein speeds up your metabolism because your body has to work harder to digest, process, and utilize it compared to fats or carbs.

The "thermic" effect of protein is one of the reasons that a higher protein diet is more effective for fat loss than a diet high in fat or carbs. Too much of any food can be stored as body fat, but protein is less likely to be converted to fat than any other nutrient.

Eat nothing from a box

The closer your food is to nature the better off you are. Have you looked at the ingredients list in most packaged food these days? You need to be a scientist to figure out what half the ingredients are. Stick to real, wholesome foods, fruits, vegetables, whole grains, lean protein, etc.

Eat your vegetables

I don't mean fast food french fries. Try to get as many vegetable servings into your meals as you can. It's nearly impossible to over eat vegetables. They are full of fiber and will help keep you full between meals. They also contain loads of antioxidants. Raw is great, steamed is another good way to have them. Hold the heavy cheese sauces please!

Eat protein and carbs together

If you want to keep your blood sugar in check, then don't eat your carbs by themselves. Strive to always have balanced meals of protein, carbs and healthy fats. You'll feel better and your muscles will thank you.

Prepare your own food

Best for several reasons?It's cheaper than eating out, you know exactly what you are eating, and it saves time. It takes no more time to cook up 6 healthy chicken breasts than it does to cook one or two. Make things easy. Prepare them over the weekend and your lunches for the next few days are done. While you are at it, put on a pot of brown or wild rice, or bake up some sweet potatoes and you're good to go.

Drink water

LOTS! Most people are already dehydrated. Strive to drink a gallon a day. If you drink a lot of coffee, then you need an extra 8 oz for each cup of coffee. Exercise will put more demands on your fluid levels. You need water. Drink 50-75% of your body weight in ounces of water. Add an additional 16 oz for strenuous exercise. No complaining!

Get more exercise

Get some exercise on most days of the week, and alternate between strength training exercises and cardio training. If you are a beginner, shoot for two weight workouts a week and progress to 3 or more depending upon your goals. Get in as many cardio sessions as your schedule will allow, but aim for at least 3.

Commit to adopting these nutrition program changes and you'll be well on your way to reaching your weight loss goal, whether it's ten pounds or many more. Sound nutrition and exercise will always succeed in the long run. Don't give into the temptation of fads.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

---

You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

© By Rick DeToma

Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at: http://www.tailored-fitness-home-w orkouts.com/contact.html

Get more tips like these by subscribing to Tailored Fitness News http://www.tailored-fitness-hom e-workouts.com/newsletter.html

In The News:

Will Precision Nutrition Help Patients Prevent or Treat Diabetes? | NIDDK  National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
MS in Applied Nutrition Online | SEMO  Southeast Missouri State University News
Good nutrition in aged care takes teamwork  Australian Ageing Agenda
Nutrition is Crucial  Eastern Mirror
Chipotle adds nutrition filters to its app  Restaurant Business Online

The Many Benefits of Green Tea Extract

The Benefits of Green Tea Extract: Anti-Aging, Anti-Cancer, Weight Control... Read More

The Cholesterol Myth

Cholesterol. What images come to mind when you see this... Read More

Food Additives Affect Behavior

On average 30% of foods in our daily diet are... Read More

The Benefits of Iodine

Initially discovered as a new element in 1811 by Barnard... Read More

Death, Aging, Rejuvenation (Part 4)

Biological clockObviously you need biological clock to time and alarm... Read More

Minerals, Minerals, Minerals

You are a mineral bodyEvery part of you is made... Read More

Capsulized Food: The Next Step in Food Evolution

Anyone who has spent a day fasting from food, or... Read More

Whats That In My Food!

If you drop a bomb, you kill not only your... Read More

Using Calcium and Magnesium for Constipation

Calcium helps reduce constipationUsing calcium and magnesium in the right... Read More

Eating Healthy -- Why?

The most incredible thing you can do for yourself is... Read More

Glyconutrients

What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More

Childhood Epidemic Rises 6,000% What Can Be Learned About Autism?

The latest tallies show that over three million people in... Read More

The Importance of Protein

Protein is one of the basic building blocks of the... Read More

Fat Burning Compatible Foods

Fat burning compatible foods seem to be a popular topic... Read More

Healthy Eating Made Simple

The confusion about eating healthy and dieting will now be... Read More

Whey Protein Importance

Studies on whey demonstrate it's an even better protein supplement... Read More

The Hidden Price of Being Healthy

What I am also going to point out is the... Read More

The Worshipful Company of Bakers

Bread is one of the oldest known recipes to man.... Read More

Fattening Foods: Not So Fattening After All?

Have you seen those "fat free" foods in supermarkets? Have... Read More

An Open Letter to Mankind

In the last twenty years, a huge and growing body... Read More

Pharmaceutical Grade Fish Oil -- Why Is It Different?

A flood of scientific evidence about fish oil points to... Read More

Gift Basket Idea for Senior Citizens

Evidence for the importance of fruit and vegetable intake to... Read More

Physical Health is Attainable Through Proper Nutrition and Exercise

Obesity is epidemic in this country for both children and... Read More

5 Tips for Dining Out and Eating Healthily

Here's food for thought! Did you know the average restaurant... Read More

The Five Keys to Healthy Eating

1. Enjoy what you eatWhether someone is following the Atkins... Read More