Thursday, October 27, 2011

How Can I Lose Weight - By Transitioning My Life by Frank Hurley

How Can I Lose Weight, Part 2

This is Part 2 of the article How Can I Lose Weight. Make a decision to avoid diets and you will improve your health and fitness and lose weight.

In part 2 you will learn how to lose weight fast by transitioning from the lifestyle you are presently living to a new life of lean muscle and healthy weight through behavioral change.

To increase your metabolic rate and fat burning it is important to eat nutritiously and keep your carbohydrates, proteins and fats in balance.

The "Hollywood Diet" is like so many other fad diets it is here today and replaced by another fad diet tomorrow. If you want to lose weight and stay healthy then eat food that is full of vitamins and minerals and that will give your body what it needs.

These are the Types of Foods to Eat and the Types of Foods to Avoid

To keep up a high energy level during the day it is essential to consume complex carbohydrates like pasta, whole grains, breads, and cereals.

Minimize your consumption of processed baked goods, candy, soda and other simple carbohydrates.

You will increase your excess body fat if you do not control your consumption of these foods which have little or no nutritional value.

You can forget about how to lose weight fast if you are eating too many low carbohydrate foods. There is a connection between our blood sugar levels and our insulin. Our insulin regulates our blood sugar level and if we have excess sugar it will be stored at body fat. If our blood sugar is too elevated we will find that we are really tired and hungry and then we repeat this cycle again and again. You will prevent this problem if you eat complex carbohydrates in sensible amounts. If you consume foods that are high in proteins you will maintain the cell structures of your body and build lean muscle, like soy products, beans, lean meats, poultry and fish. If you consume too much protein and it is in more than what your body needs, the excess protein will be stored as fat and the health of your kidneys and liver will be adversely effected. You should be ok if you eat a reasonable amount of protein.

If you are measuring your protein consumption then for each pound of your bodyweight have about 0.5 grams of protein. This is the amount you need to help the growth of your lean muscle tissue.

Sources of Protein

Animal and plants are the 2 sources of protein. Most of our protein comes from animal sources in the United States. A diet that is too high in protein can increase your risk of disease, recent data suggests.

If you compare eating animal protein to eating plant protein you will be hungrier after eating animal protein because of the lower amount of fiber in animal protein.

An excess of animal protein can keep you from burning fat.

Try and get most of your protein from plant sources, such as soy, beans, legumes and less from animal sources.

The fats in nuts, oils and protein are fats that it is important to eat. Fat is a key component to the regeneration of your skin, hair and nails.

There are many fad diets around that have people on very low fat diets and others that are very high fat diets.

The most significant idea to remember is to not go to extremes but do include in your diet lean protein and also small amounts of nuts, seeds and oils.

Portion Sizes

I would advise that instead of counting calories to determine the quantity of nutrients you plan to eat, that you have portion sizes that are around the size of the palm of your hand. Then have a balance of two vegetable and complex carbohydrate portions and one portion of protein at each meal.

consume larger portions of green vegetables, they are low in calories and will give you added fiber and enzymes that will assist you in your digestion.

Eating plenty of green vegetables will also give you the vitamins and minerals that you want to support good health. Remember to consume foods high in nutrition. As a result you will burn fat and lose weight faster.

How many meals per Day

To burn the most body fat how many times should we eat per day.

If you have a flexible schedule then it is much better to eat many times a day and in smaller portions. This will keep your metabolism high as each time you eat a small meal it raises your metabolism. If possible eat 5 or 6 small meals a day with a lapse of about 3 hours between eating.

The three meals a day habit may be difficult to break. If it is too difficult to change from eating three meals a day then eat the 3 meals a day, but eat lesser amounts for each meal and add 2 or 3 more eating times during the day and have a fruit, granola bar or some other healthy snack.

The key is to focus on foods that your body needs, if you do this you will be full for a longer period of time.

New Recipes

Find new and delicious recipes to create and eat. Use the healthy foods that you will be eating and find recipes that include them and that leave out all of the unhealthy foods.

Behavioral Change

Use Behavioral Change to implement the changes that you require in your new healthy eating habits. This will insure that you are on your new healthy eating plan until your reach your goals and forever if you want to stay healthy and fit.

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