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Want to Lose Weight? Eat More
- By Callie Durbrow
- Published 03/12/2010
- Staying Healthy
- Unrated
In order to effectively lose fat and keep it off you must create a lifestyle change for your nutrition and not jump from diet to diet. There are many "diets" out there that will grab your attention and allow you to lose weight and fat very rapidly but how long can you maintain such a restricted state?
I have seen too many people go through the yo-yo dieting and by the time they get to the correct answer for effectively losing fat (which is a healthy and balanced diet), they have screwed up their metabolism so much and it takes a long period of time to regulate it again.
If you are looking to lose body fat permanently, you must boost your metabolism by developing lean muscle tissue. In addition to solid strength training workouts, you must fuel your body with a healthy nutrition plan.
Look at a car as an example. If your car does not have enough fuel (gas) it will not run correctly and eventually stop until you refill it. If you do not provide your body with enough fuel (food) it will also not run efficiently.
In order to lose weight and fat you must expend more calories than you take in. This concept makes sense but the problem lies when people actually under eat and end up slowing down their metabolism. This happens because eventually your body goes into protection mode and holds onto as much fuel as possible.
The key to effective fat loss is to properly fuel your body with the right foods at the right times. Here are some key points to help your nutrition plan become as efficient as possible.
1. Eat 5-6 small meals and snacks per day. This will help regulate your blood sugar, prevent overeating at night, and keep you energized for training sessions and daily activities.
2. Eat about 20 grams of protein with every meal. Protein provides the building blocks for our muscles and also is slower to digest thus keeping you full longer.
3. Eat complex carbohydrates and avoid too much sugar and starch. Carbohydrates provide our bodies with high amounts of energy but stay away from the refined and simple kinds. Whole grain breads and rice are better than white but try to get as much fiber and carbohydrates from fruits and vegetables.
4. Choose smart snacks between meals. Eat a small snack between every meal to help regulate your blood sugar and energy levels. This will keep your meals smaller and ultimately cut down on the amount of calories you eat. With this you are well on your way to losing body fat. Great snack choices include; unsalted natural nuts, Greek yogurt, low fat cottage cheese, low fat chocolate milk, Balance Bars, fruit, and veggies.
5. Consume a post-workout nutrition shake. Drink 8-12 ounces of low fat chocolate milk immediately after you train in order to refuel the body, maintain hydration, and help with recovery. This will also prevent overeating if you wait too long after your training session. This small amount of protein will refuel and recharge without adding a lot of calories. The carbohydrates will provide energy and help transport valuable nutrients.
Eating small meals and snacks containing nutrient dense foods (proteins, healthy fats, and fiber) will help to maintain blood sugar and energy levels, and will ultimately give you enough calories to support healthy fat loss and muscle gain. Fill your day with lean proteins (chicken, turkey, fish), fruits, vegetables, low fat dairy, nuts, whole grains, and plenty of water.
Be sure to avoid the "less is more" principle when it comes to eating because if you are eating healthy foods and timing them correctly, you will be in great shape for losing body fat and developing a great metabolism.
I have seen too many people go through the yo-yo dieting and by the time they get to the correct answer for effectively losing fat (which is a healthy and balanced diet), they have screwed up their metabolism so much and it takes a long period of time to regulate it again.
If you are looking to lose body fat permanently, you must boost your metabolism by developing lean muscle tissue. In addition to solid strength training workouts, you must fuel your body with a healthy nutrition plan.
Look at a car as an example. If your car does not have enough fuel (gas) it will not run correctly and eventually stop until you refill it. If you do not provide your body with enough fuel (food) it will also not run efficiently.
In order to lose weight and fat you must expend more calories than you take in. This concept makes sense but the problem lies when people actually under eat and end up slowing down their metabolism. This happens because eventually your body goes into protection mode and holds onto as much fuel as possible.
The key to effective fat loss is to properly fuel your body with the right foods at the right times. Here are some key points to help your nutrition plan become as efficient as possible.
1. Eat 5-6 small meals and snacks per day. This will help regulate your blood sugar, prevent overeating at night, and keep you energized for training sessions and daily activities.
2. Eat about 20 grams of protein with every meal. Protein provides the building blocks for our muscles and also is slower to digest thus keeping you full longer.
3. Eat complex carbohydrates and avoid too much sugar and starch. Carbohydrates provide our bodies with high amounts of energy but stay away from the refined and simple kinds. Whole grain breads and rice are better than white but try to get as much fiber and carbohydrates from fruits and vegetables.
4. Choose smart snacks between meals. Eat a small snack between every meal to help regulate your blood sugar and energy levels. This will keep your meals smaller and ultimately cut down on the amount of calories you eat. With this you are well on your way to losing body fat. Great snack choices include; unsalted natural nuts, Greek yogurt, low fat cottage cheese, low fat chocolate milk, Balance Bars, fruit, and veggies.
5. Consume a post-workout nutrition shake. Drink 8-12 ounces of low fat chocolate milk immediately after you train in order to refuel the body, maintain hydration, and help with recovery. This will also prevent overeating if you wait too long after your training session. This small amount of protein will refuel and recharge without adding a lot of calories. The carbohydrates will provide energy and help transport valuable nutrients.
Eating small meals and snacks containing nutrient dense foods (proteins, healthy fats, and fiber) will help to maintain blood sugar and energy levels, and will ultimately give you enough calories to support healthy fat loss and muscle gain. Fill your day with lean proteins (chicken, turkey, fish), fruits, vegetables, low fat dairy, nuts, whole grains, and plenty of water.
Be sure to avoid the "less is more" principle when it comes to eating because if you are eating healthy foods and timing them correctly, you will be in great shape for losing body fat and developing a great metabolism.
Callie Durbrow
Callie Durbrow runs Brookline personal training programs for busy individuals looking to lose fat, boost their metabolism and gain strength. Check out Cambridge personal trainer for more information.
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