This article is sponsored by proteinpulver.
You are what you eat, but this is just one of piece of the puzzle. You are also when and how you eat.
This is especially true if you’re trying to tailor the optimal diet to help you lose weight, add muscle mass, fight off illness or get into the best shape of your life.
Here are a few diet guidelines that can help:
The What: The right foods
The foods you eat can make or break your fat loss resolve. And this no secret. Here five tasty foods that can help you achieve maximum weight loss:
The key here is to opt for food with a low impact on your blood sugar. If you can keep your blood sugar lower, then you can prevent unhealthy cravings and overeating, leading to better fat loss results.
1. Grapefruit. This tasty fruit has been proven to reduce insulin levels, leading to greater weight loss results.
2. Garlic. This is another food that can help you regulate blood sugar and also works as a milk fat-burner. Garlic can be a great addition to any savoury dish.
3. Brazil nuts. They’re jam-packed with selenium and magnesium, key factors in the metabolising of fat.
4. Eggs. A great source of high quality protein. Eggs help lose weight by regulating blood sugar levels and preventing unhealthy snacking. Make your breakfast rich in protein by adding eggs to it.
5. Ginger. This food expands your blood vessels and boosts metabolism levels by up to 20 percent, research shows.
The When: Timing your meals right
Timing your meals right is another key for fat loss – this is especially true if you’re a regular gym-rat (or thinking about becoming one!). A healthy and protein-rich breakfast tops the list, as research shows that eating breakfast leads to better fat loss results.
If you’re planning a workout, make sure to avoid carbs in your pre-workout meal.
If you steer clear of carbs in your pre-workout meal, then the chances of your body using its fat stores as the main source of energy, are much higher.
Post-workout diet is also important for proper recovery and muscle growth
Make sure to ingest something within the recovery window – the hour following your workout. Make sure to get a healthy mix of the good carbs (refuel the empty tanks), and protein (muscle recovery). If you don’t have the time for a proper meal, then opt for a banana milkshake based drink.
It’s also beneficial to eat some carbs three to four hours prior to going to bed.
The How: Good eating habits
Your eating habits are the third pillar of an optimal diet. It’s about eating smart. And not forcing your body to do something it does not want to do. Work with your body to reach your goals. Avoid resistance.
Successful people are the product of good habits. Therefore, enhance your eating by cultivating these five habits:
1. Eat with family
According to a study published by the University of Toronto, conversing at the dinner table helps you avoid overeating, by granting your brain the needed time to register that your stomach is full.
2. No distractions
If you want to eat correctly, then you need to do away with distractions – whether it’s the TV, the iPhone or any other attention drainer.
3. Take a seat
Eating on the move leads to overeating, according to research at the University of Toronto. In other words, people who took their time for each meal and sat down to eat more mindfully have reported consuming fewer calories.
4. Leave your desk
Taking your meals in front of the computer is a recipe for overeating, according to a University of Bristol study. Therefore, be sure to leave your working space when it is time to replenish your empty tanks.
The best diet for fat loss is the one that works the best for you. Therefore, you don’t need to follow the above guidelines verbatim. Instead, make sure to keep changing your approach when you encounter a plateau, or you’re just not getting what you’re after. We are all different and have different needs and goals.
So, it is wrong to assume that what works for me, will work for you. You just have to discover it for yourself. This is the importance of taking action, as, without implementation, you’ll never find what works for you in the long term. So take action now and adjust your approach accordingly!
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html to download his 30-Pages “Weight Loss By Running” FREE eBook.
- ^ http://runnersblueprint.com/weightlossrunning.html (runnersblueprint.com)
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Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.
Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
I know a woman who lost 60 pounds a month on it. She did nothing else!
and as for your book – go to a bookstore and browse it. Or go to amazon.com, find it and then click “search inside this book” – you will be able to read an extract.
What Are Some Good Ab Exercises? I’m really skinny and I really don’t have any fat in the abdomen area, but I’m trying to get my abs defined. A lot of the articles for ab exercises I’m seeing have things like “fat loss tips for great abs”. Since I don’t need to lose fat, I’m wondering if I need to do different kinds of exercises than what those articles are suggesting.
I’m also doing cardio exercises. Should I do ab exercises before or after I do cardio? Or should I do them at completely separate times?
They say so, because you do have fat on top of your abs, you just do not need to lose it anywhere else. Or little flab.
jogging is an excellent exercise because it let you tone throughout your whole body. If you want to tone in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
Am I Doing Well On The First Day Of My Diet? Anything I Shouldn’t Eat And Any Tips? I’m 14 and I’m going on my very first diet so that I can lose belly fat for the summer. I’m doing exercise as well as watching what I eat and counting calories. I only plan to lose around 7 pounds, so I have 3 months. I was wondering if there’s anything I ate so far that I shouldn’t of ate and what I should avoid eating in the future? Also does anyone have any belly fat loss tips?
SunBest Fruit Biscuits Apples & Raisins – 168 cal.
1 whole wheat flour tortilla with half a cup of refried beans – 240 cal.
1 cup of cheerios and half a cup of organic whole milk – 175 cal.
1 cup of split pea soup – 160 cal.
So that all comes to around 745 calories. I haven’t had dinner or a midnight snack yet, so I know that by the time the day is over I’ll have eaten at least 1100 calories.
What Should I Be Careful About When Buying Fat Loss Supplements? I am going to start going to the gym after a year of absence, and I want to lose the weight I gained fast. I’ll buy supplements like proteins, vitamins etc. I’ll also buy fat loss supplements, but as I’ve never bought these before, I don’t know which ones to get.
You got it right, avoid the supplements with ephedra and other stimulants such as caffein. If you are looking for the best way to loose weight, check out this blog
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Hope this help,
What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
I know about all the common ones…. lots of water lots of rest six small meals etc.
thank you so much in advance!
In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:
2 egg, low fat Cheddar cheese omelette – 320 calories
2 slices wholemeal toast with thin smear butter – 200 calories
Large slice melon – 47 calories
Spicy Turkey Salad recipe – 304 calories
Muesli or honey nut Health Bar “Sainsbury” – 180 calories
Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
Large helping salad fruits &/or vegetables – 100 calories
Another weight loss tip is to do interval and turbulence exercise.
Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.
Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.
But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.
And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.
PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.
Does Anyone Have Any Quick Fat Loss Tips? Been working out and dieting for some time now and have lost a great deal of weight. i am now starting to stall and it is getting harder and harder to loose weight. looking for some help in changing my routine and diet. any quick fat loss tips would be appreciated.
You may find this helpfull. No matter how much I try to control my weight it does not work, however there was one time in my life that without rying and without realising I suddenly lost 4 stone. It was a time when I was suffering back pain and could hardly walk. Being alone in the house I tried to make things easy as far as food was concerned. I had a microwave on the floor and all I ate for a few months was tinned soup, various types, nothing else, no bread. It was so easy, just open the tin, pour it into a dish and then in the microwave. Amazingly I lost 4 stone in about 4 months. I have never been able to achieve that by dieting.