Tips for Eating Healthy to Lose Fat.

By Shawn Kocab

There are so many different diet programs out there. Finding a good diet can be a bit overwhelming and confusing, since diets always seem to be changing. This only goes to show that there is much we still don’t understand about our bodies when it comes to achieving optimum health. There are always new scientific breakthroughs that always seem to change the way we think about what’s healthy for us. Regardless of what the new fad diets are, which are usually just based on theories, if you are serious about getting in shape and being healthy then you should definitely pay attention to these truthful tips that no one can argue with.

Tip 1: The first thing you must understand is that when trying to achieve a good looking and healthy body, weight loss is not as important as you might think. Fat loss is the key! Eat to lose fat, not just to lose weight.

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Tip 2: Don’t starve yourself. Many people still believe that starving themselves to lose weight is actually a good idea. Usually the weight you lose, you will gain back. Remember, fat loss is your goal, and starving yourself is counter productive to burning off fat. When you start to fast, your body goes into starvation mode. This causes your metabolism to slow down, thus burning fewer calories. That is why breakfast is so important; it “breaks” your “fast”. Your body feeds off of the nutrients and energy that food gives your body. When you deprive your body of its primary source of energy, your body turns to alternative sources, such as muscle tissue. Starving yourself will cause you to lose one pound of muscle for every three pounds of fat. Your body will actually start eating away at itself to sustain energy. Starving yourself slows down your metabolism by up to 20 percent. This is counteractive to losing fat since muscle actually speeds up your metabolism, causing you to burn more calories throughout the day.

Tip 3: Don’t always eat until you feel full. One of the hardest things about dieting is being able to put down the fork. It is better to eat five small meals a day, spread out to approximately 3 hours between the meals, than it is to eat 3 big meals that make you feel full. By eating more frequently, your body’s blood sugar and energy levels sustain you throughout the day and your metabolism keeps working at an increased rate. By your metabolism working frequently throughout the day, you will burn more calories. This is very important when it comes to burning off fat.

Tip 4: Drink at least 8 oz of fluids before you eat. I recommend a glass of water. Water is actually one of the best fat loss supplements you can use. Not only does water hydrate, lubricate and cleanse the body, it also removes waste, air conditions and heats it. It can also suppress your appetite as well, helping you in the battle against over-eating.

Sometimes the feeling of an empty stomach can actually be a sign of thirst and not hunger. Drinking the recommended 8 oz of water before every meal and then waiting a few minutes to allow the body to signal that it’s full, is a great way to curb cravings. Drinking water throughout the day actually speeds up your metabolism which causes your body to burn through more calories both day and night.

Although nothing can substitute for the benefits and importance of drinking water for overall health, All-natural fruit juice is another good alternative to help curb your appetite as well as provide a good source of vitamins and minerals that your body needs to maintain optimum health. Make sure it’s %100 natural. You want the right sugars in your body. And by all means stay away from the SODA!

Tip 5: Keep an eye on your nutritional intake. A healthy, balanced diet of carbohydrates, protein, and fats, are essential to dieting. Your daily intake of these essential nutrients should be; Carbohydrates 50-70%, Protein 20-30% and Fat 10%. The carbohydrates and fats supply energy while the protein, in addition to energy, provides the structural components necessary for the growth and repair of tissues.

Carbohydrates are the chief source of energy for all body functions and muscular exertion. It is important to know which foods contain good carbs and which ones contain bad carbs. Without going into a lot of explanation, carbs are what controls the level of sugar in your blood. So essentially, the type of sugars you put into your body is the kind of carbs you are getting.

When deciding what kind of carbs you should be feeding yourself, it is best to fuel yourself with complex carbs like the ones that come from fruit, whole wheat, vegetables and oats. Stay away from processed simple sugars such as, candy and soda.

An important thing to look for when looking at the nutritional facts of what your about to eat, are trans fats and saturated fat content. You should stay away from Trans fats. Make sure the daily value of saturated fat is under 5%. When it comes to regular fat, don’t freak out. Fat is something you need. Fat should make up about 10% of your daily nutritional intake.

Also, be sure to take a look at your sugar intake. Sugars can make you gain weight quickly if they aren’t kept in check. Try to stay away from refined sugars and stick to good sugars like those that are found in fruit. If you are really serious about cutting pounds, don't eat anything that has more then 10 grams of sugar.

Tip 6: Always eat based on the activity levels of the day. It is best to eat most of your carbs and fats during the first half of your day if that is when you are the most active, and start to taper off towards the end of the day.

Do not consume large quantities of carbohydrates before going to sleep in the evening. You will not require these carbohydrates for energy while sleeping.

Your protein intake should be constant throughout your entire day.

Tip 7: If you consume more calories than your recommended daily intake, you will gain weight. If you consume less, you will lose weight. Find out what your daily intake should be for you size, age, and gender. Never consume less then 1200 calories per day, this puts your body into starvation mode.

These tips will help you become healthy and stay healthy. Gaining fat can happen quickly, so it’s important to stay consistent. If you want change in your life you have to make change happen. You have to take action.

The hardest part of getting into shape and eating properly is being disciplined when dieting. So you have to ask yourself if the change is worth the effort you’ll have to make. Are you happy the way your body is now? Is living a better and healthier life enough to motivate you? To succeed you need to find what motivates you. Sometimes just being healthy is not enough for some people. Ask yourself if being healthy will make you happier. If you think happiness is a good reason to change your life then let that drive you to change it. If you can never find enough reasons to make change in your life, then just ask yourself. Is happiness worth changing for? 

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