Drug testing

Nutrition Tips to Improve Fat Loss

Incorporating these fat loss tips will improve your nutrition program. Start off slowly and add one a week, you don't have to adopt all of them at once. Before long, you've cleaned up your nutrition program and on your way to reaching your goal. Trendy diets, fads and the infomercial product of the month, are not going to help you reach your weight loss goals. A well thought-out nutrition and exercise program will.

Eat breakfast

Proven time and again, those who eat breakfast are more successful at controlling their weight than those that don't. Plus, when doing strength training exercises (and you know you should be), it's even more important to make certain you fuel those muscles after an overnight fast. The perfect time for burning fat because glycogen, blood glucose and insulin levels are all low.

Unfortunately, it may also be perfect for burning muscle, because glycogen levels are low, and levels of the catabolic stress hormone cortisol are high. If you skip breakfast and eat lunch at noon, you're not only in a highly catabolic (muscle wasting) state, you're also sending an unmistakable starvation signal to your body.

Eat less sugar

Start reading labels! Sugar is hidden in almost every commercial food item. A single tablespoon of ketchup gets 3 of its 4 grams of carbs from sugar. A 12 oz can of cola has a staggering 40 grams of sugar, and ALL of the carbs in a cola are sugar! Why does that matter?

Simple sugars are digested very quickly and cause a rapid spike in blood sugar. Your body then releases large amounts of insulin. Insulin quickly clears the glucose from the bloodstream leading to low blood sugar (hypoglycemia.) Low blood sugar causes cravings, hunger, weakness, mood swings and decreased energy. These cravings for sugar result in a vicious cycle of ups and downs in blood sugar levels throughout the day.

Eat More Often

Studies have shown that those who eat 4-6 smaller meals per day have less body fat than those eating 2-3 meals a day, even if both groups eat about the same number of calories. This is because of maintaining steady blood sugar levels. Too much insulin activates fat storage enzymes and forces fat in the bloodstream into fat cells for storage.

High insulin levels also inhibit enzymes that promote the breakdown of existing stored body fat. You can manage your blood sugar and insulin levels by choosing fewer simple carbohydrates, more complex carbohydrates, eating fiber and having your carbohydrates with lean proteins approximately every three hours.

Eat protein

Be sure to include enough protein for your level of activity (you are exercising?right?)

Protein speeds up your metabolism because your body has to work harder to digest, process, and utilize it compared to fats or carbs.

The "thermic" effect of protein is one of the reasons that a higher protein diet is more effective for fat loss than a diet high in fat or carbs. Too much of any food can be stored as body fat, but protein is less likely to be converted to fat than any other nutrient.

Eat nothing from a box

The closer your food is to nature the better off you are. Have you looked at the ingredients list in most packaged food these days? You need to be a scientist to figure out what half the ingredients are. Stick to real, wholesome foods, fruits, vegetables, whole grains, lean protein, etc.

Eat your vegetables

I don't mean fast food french fries. Try to get as many vegetable servings into your meals as you can. It's nearly impossible to over eat vegetables. They are full of fiber and will help keep you full between meals. They also contain loads of antioxidants. Raw is great, steamed is another good way to have them. Hold the heavy cheese sauces please!

Eat protein and carbs together

If you want to keep your blood sugar in check, then don't eat your carbs by themselves. Strive to always have balanced meals of protein, carbs and healthy fats. You'll feel better and your muscles will thank you.

Prepare your own food

Best for several reasons?It's cheaper than eating out, you know exactly what you are eating, and it saves time. It takes no more time to cook up 6 healthy chicken breasts than it does to cook one or two. Make things easy. Prepare them over the weekend and your lunches for the next few days are done. While you are at it, put on a pot of brown or wild rice, or bake up some sweet potatoes and you're good to go.

Drink water

LOTS! Most people are already dehydrated. Strive to drink a gallon a day. If you drink a lot of coffee, then you need an extra 8 oz for each cup of coffee. Exercise will put more demands on your fluid levels. You need water. Drink 50-75% of your body weight in ounces of water. Add an additional 16 oz for strenuous exercise. No complaining!

Get more exercise

Get some exercise on most days of the week, and alternate between strength training exercises and cardio training. If you are a beginner, shoot for two weight workouts a week and progress to 3 or more depending upon your goals. Get in as many cardio sessions as your schedule will allow, but aim for at least 3.

Commit to adopting these nutrition program changes and you'll be well on your way to reaching your weight loss goal, whether it's ten pounds or many more. Sound nutrition and exercise will always succeed in the long run. Don't give into the temptation of fads.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

---

You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

? By Rick DeToma

Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at: http://www.tailored-fitness-home-w orkouts.com/contact.html

Get more tips like these by subscribing to Tailored Fitness News http://www.tailored-fitness-hom e-workouts.com/newsletter.html

In The News:

Longtime wildlife biologist Jim Ozier unties and then boards a small boat on Lake Jackson, an hour south of Atlanta.
The remains of two Civil War soldiers have been discovered in a surgeon’s burial pit at Manassas National Battlefield Park in Virginia.
The famous ancient site at Stonehenge may have been built using Greek philosopher Pythagoras’ famous theorem two millennia before the mathematical equation was developed, experts say.
If you live in the Northern Hemisphere, rejoice! The summer season officially kicks off on Thursday, thanks to the summer solstice.
The University of California, Riverside, explained Monday in a news release that the moniker “honors President Barack Obama’s passion for science.”
When one of the ocean's top predators washes up dead on a beach, it's likely that something fishy must have happened. On Sunday (June 17), beachgoers found a juvenile male great white shark (Carcharodon carcharias), weighing 500 pounds (225 kilograms), and reaching 8 feet (2.4 meter) long on Beer Can Beach in Aptos, California, near Santa Cruz, reported KION.
If a giant wave of plastic garbage washing up our shores seems like the stuff of science fiction, think again.
T. rex may have been a highly successful predator, but it would have been terrible at licking stamps, lollipops or popsicles, thanks to a tongue that was likely fixed to the bottom of its mouth.
A small space rock crashed into Mars recently, and NASA has captured an amazing view of its crater grave site, as well as the trail from an avalanche triggered by the impact.
New research suggests that a newly-discovered 'structure' in the San Andreas fault line could result in a massive earthquake, often referred to as the "big one."

What is Organic Farming?

Organic farming is the production of food using all natural... Read More

Cranberry Juice To The Rescue

Cranberry juice was first made by American settlers in 1683.... Read More

Toxic Metal Removal Through Restored Protein Anabolism. Focus: Mercury Toxicity

Toxic metals exist in our environment as pollutants in our... Read More

Grains That Cause Illness

Eating grain products - breads, cakes, cereals - have long... Read More

The Importance of Nutrition and Lifestyle

Eating healthy and taking care of yourself is essential to... Read More

Ever Hear of This Fruit?

I want to tell you about the most healthful and... Read More

The Truth About the Meat You Eat

There are so many topics to discuss which affect our... Read More

Fiber in a Nutshell?

There are numerous diets out there that guarantee that they... Read More

Magnesium 101

Magnesium is an important mineral that serves numerous essential functions... Read More

TsuNoni - Green Tea Meets Noni

East Meets WestAsian cultures have realized the medical benefits of... Read More

Monitoring BMI In Children Today Could Lead To Better Health

In a new study published by the American Heart Association,... Read More

Improve Your Eating Habits.

1. Water. If you're thirsty you're already dehydrated. The majority... Read More

Why People Get Sick

The body is a marvelous creation, a carbon, oxygen combustion... Read More

Feeling Tired? No Pep & Zing? Tap Into Breakfast Smoothies!

I'm 40-something years old, and for 40-something years breakfast has... Read More

Manganese 101

Manganese is a metallic mineral that was discovered by a... Read More

Oregano: Nature?s Antibiotic and Antiseptic

Many of us sprinkle oregano on our pizza and stews... Read More

Whatever Happened to the Basic Four Food Groups?

What Ever Happened to the Basic FourThe USDA was originally... Read More

Buying Organic Produce: 6 Tips on How to Shop Wisely and Save Money

Some say they don't or can't buy organic foods due... Read More

Good Eggs -- Rediscover The Simple Pleasures of Eggs!

Health food or heart attack on a plate? Eggs had... Read More

Hidden Poison

Did you know that there might be poison in many... Read More

Healthy Aging - The Clean-Meat Connection

It is shocking how many people are not taking advantage... Read More

Nutrition Know-how: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet Recipe)

The key to better health is learning the difference between... Read More

Discover How to Grow Your Own Source of Vitamins, Fiber, Proteins, and More

Sprouts not only taste good, but they are also a... Read More

Healthy Eating for Executives on the Run

For the executive, maintaining the much-needed balance between career, family,... Read More

Fluoride Debate Continues

The debate regarding Fluoride continues to rage, is it good... Read More

induction tunnel induction self-ballasted Pete's produce ..