Staying Healthy Burning Fat

пʼятницю, 5 вересня 2008 р.

1. Cut down on processed foods. Stick with all natural foods which have little added chemicals and preservatives. If you can not find it in nature think twice before you eat it.

2. Don't forget that fat is not as important as calories for controlling weight. Eat healthy poly-unsaturated and monounsaturated fats instead of saturated and Trans fat. The less, the better. You should not be eating more than twenty grams of saturated fat per day.

3. Eat more protein. Your body needs protein to support the muscle it has. Besides, muscle helps speed your metabolism since it requires 50 calories per day just to support a pound of muscle. Just make sure you are sticking with quality proteins such as lean fish, meats, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.

4. Eat more. Yes , you cought me right. Instead of the three square meals a day, go for six micro meals to keep your metabolism geared up to burn and your insulin levels steady.

5. Control your portions by eating low energy-density foods. Foods such as fruits and vegetables have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.

6. Eat your protein at every meal. Spread it evenly throughout the day. This way your body is constantly using it for rebuilding all day long.

7. Limit your liquid intake. Drinks such as soda and fruit juices have tons of calories which can add up quickly without leaving you full. Switching to a diet soda can reduce the calories, but in order to become truly healthy, even these types of drinks should be avoided.

8. Do not cut out any one food group. You should be consuming protein, carbohydrates, and fat at every meal. This will keep you balanced.

9. Eat more fiber. By consuming at least thirty grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by latching on to LDL cholesterol and flushing it out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as kashi and fiber one. One simple thing to boost fiber intake would be to eat an orange instead of drinking orange juice. It has less calories, more fiber and bound to make you feel more satisfied.

10. Drink more water. H20 is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Do not wait until you feel thirsty. Start by drinking at least a half-gallon of water per day. For active people, move up to a gallon every day.

11. Make some changes. While eating healthy is a good start, you are never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night more or less than that can have negative effects on your health.

12. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.

13. Eat your meals slower. It takes about twenty minutes for your body to know when you are full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.

14. Stay away from fast food, or at least do not eat it as often. It is a far healthier option to cook a nice meal at home.
15. Switch to lower glycemic foods.

16. Eat some fish. Fish, such as salmon, is rich in omega-3s, which is an essential fatty acid. This will help keep your heart healthy, and keep the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.

17. Exercises. This is essential if you want to burn fat!

18. Cut out all hydrogenated fats - trans fat - and high fructose corn syrup. Both are keeping you fat. They send signals to the brain telling you that you are not full even though you have eaten. This is why it is hard to drink three big glasses of water, but easy to down a two liter bottle of soda.

19. Do not starve yourself. While eating healthy is great, do not stress yourself out by not eating the foods you love some of the time. Have a piece of cake at the party. Share a beer or two at the bar. The key is moderation. Try not to overdo it and limit your cheats to once a week.

20. Be smart about what you eat.