Thursday, October 27, 2011

How Can I Lose Weight - Part 2 by Frank Hurley

How Can I Lose Weight and Eat Delicious Food

The following article is How Can I Lose Weight. Avoid fad diets if you want to improve your health and fitness.

In part 2 you will be learning how to have a new life of lean muscle and healthy weight through behavioral change that will replace the lifestyle you are presently living.

A Fast Way to Lose Weight is the beginning to reaching your goal weight that you set for yourself to accomplish.

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. But to lose weight and stay healthy it is essential to give your body what it needs and craves to be fit and healthy.

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 fat if you do not control your consumption of these foods which have little or no nutritional value.

If you are eating too many low carb foods you can forget about "how to lose weight fast". Our blood sugar levels and our insulin are interconnected. Our insulin regulates our blood sugar level and if we have excess sugar it will be stored at body fat. When we are really tired and hungry it is sometimes because our blood sugar is too high and then if we are not careful this cycle can repeat itself.

Complex carbohydrates in sensible amounts can prevent this problem. In order to maintain the cell structures of your body and build lean muscle you will need to eat those foods that are high in proteins, like fish, poultry, lean meats, beans and soy products.

These high protein foods are required to burn fat, but here is a caution, do not eat too much protein because if you consume protein in excess of what your body needs the added protein will be stored as fat and your kidneys and liver could become unhealthy. If you protein consumption is a reasonable amount you should be ok.

Plan to have about 0.5 grams of protein for each pound of body weight. This amount will aid in the growth of your lean muscle

If you want to know your approximate percentage of body fat then click on the blue link.

Protein Sources

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

There is very little fiber in animal protein and because of this you will still be hungry if you compare eating animal protein to eating protein from plant sources.

You will not burn fat if you consume an excess of animal protein.

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. Fats will help maintain the regeneration of your nails, skin and hair.

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

Include lean protein and small amounts of seeds, oils and nuts in your diet and remember that it is very important that you don't go to extremes.

Portion Sizes

I would advise that instead of counting calories to determine the quantity of nutrients you plan to consume, that you have portion sizes that are approximately the size of the palm of your hand. At each meal eat a balance of 1 portion of protein and 2 portions of complex carbohydrate and vegetables.

Green vegetables give you additional fiber and enzymes that will help in your digestion and are also low in calories so eat big portions of these foods, it will be good for you.

Consuming plenty of green vegetables will also give you the vitamins and minerals that you need to sustain good health. Remember to consume foods high in nutrition. As a result you will burn body fat and lose weight more rapidly.

How many meals per Day

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

It is much better to eat several times a day in smaller quantities if your schedule is flexible. 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 hard to break. If it is too difficult to change from eating 3 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.

To make yourself full for a extended time period eat foods that your body needs.

New Recipes

Try new recipes to find what tastes delicious for you. Use the healthy foods that you will be eating and find recipes that include them and that leave out all of the unhealthy foods.

Additional Information

If you want more information on How Can I Lose Weight then click on this blue link.

Behavioral Change

To implement the changes for your new healthy eating habits use Behavioral Change. 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.