Have you ever wondered why some people just don’t appear to gain weight despite what seems to be their eating habit and you’d blame it all on their fast metabolism?
During our teens, we vaguely remember that we can get away with eating 2 – 3 cups of rice without ballooning into a puffed up version of ourselves. Big slices of cake with ice cream and soda on the side would not be that much of a problem because we have youth on our side.
As we mature, we notice that it does not work that way anymore. We have to be more careful with our choices lest it sabotages our health — making it more like poison, than nutrition.
With this, I am listing down some notes that I had on tips on how to lose weight fast — I know you all want to look gorgeous for your upcoming Christmas Party Celebration, so read on!
1) Reduce sugar intake.
Eating lots of sweets wreaks havoc on the body and keeps us craving more, creating a vicious cycle. If you want those love handles out of your life, you have to decrease your intake of simple carbohydrates such as sugars and high fructose corn syrup (additives from food we eat).
Note that the amount of sugars in the food we eat and drinks are giving us problems of the sort that alcoholics have with the liver.
It’s easy to get hooked on sugars because let’s face it, sugars are every where. Make sure that you cut down on your sugar intake as these are just toxins to your body (well, according to Obesity expert Robert Lustig at least )
2) Eliminate processed foods
|POISON! (from the net)
When you are trying to burn off body fat, I recommend that you stay away from all processed foods. This includes all sugars, flours, pastries, and sweets. These foods will set you back and you should avoid them at all costs. These products are void of any nutritional value and will only serve to steer you off track, thus providing you with calories that you don’t need.
If you give yourself a little time, you will develop a real preference for foods as close to their natural living state as possible.
You will definitely see a difference immediately after you cut out all processed foods.
3) Do away with salt.
The body needs sodium but we usually tend to take too much of it which would cost a whole host of problems.Salt also makes you bloated because of water retention. This can result in a puffy appearance with a certain amount of water weight gain. So stay away from salt and experiment with herbs and spices as condiments.
4) Avoid all saturated/trans fats
No secret here.
Cut down on the amount of margarine and saturated oils you ingest.
5) Eat less calories, better yet, choose your calories!
In order to lose that extra pouch around your waist, you need to create a caloric deficit, meaning, you need to eat less than what you are eating now in order to start losing weight. Caloric deficit is the only way to lose weight.
A 500 calorie deficit per day for a week will total to 3,500 calories or what consist of 1 pound.
Think about if for a minute, if you think you’re overweight and you’ve been consuming a surplus of food on your day to day intake, it means you’ve created a calorie surplus.
In doing so, your body is storing calories in the way of fat, and you wonder why you have those love handles around your waist?
Know that if you start to eat more, your body will start to store more calories and you’ll get fatter.
Now, think about it in reverse.
In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit.
Once in a calorie deficit, your body will begin to use it’s fat stores as energy sources. This in turn, will burn the fat off of your body.
|Choose your calories wisely! (image from the net)
What we want to do is burn the fat off the body and keep or retain as much muscle as possible. This is why we need to exercise. We cannot create the caloric deficit from just cutting calories from the food we eat – the other half could come from food while the remaining, from exercise.
It would also be ideal to retain as much muscle mass as possible and this means resistance training and weight lifting to build muscle.
6) Focus on complex carbohydrates
What needs to be central in your diet is complex carbohydrates.
These includes all fibrous carbohydrates such as green leafy vegetables and starchy carbs such as camote and brown rice.
The best way to do it is to substitute your simple carbs such as sugars and fructose for complex carbs. This will then be your energy base.
Complex carbs (starchy carbs) are converted into glucose, which is primarily used to restore muscle glycogen (Muscle fuel), which is depleted during exercise.
Complex carbs are fully loaded with vitamins and minerals and is a best source source of fibre. Fibre slows down the digestion of carbohydrates, enabling their glucose to enter the system in a leisurely way without releasing a huge amount of insulin into your system.
That’s how these foods provide us with a steady supply of energy.
The point is to replace your consumption of simple carbs with complex carbs at every meal.
Now, read and digest all the points in this article as I prepare for :