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:

An Australian rodent that lived near the Great Barrier Reef has been officially declared extinct — making it the first known mammal killed off by climate change, according to researchers.
Some kids spend their time on social media. Other kids spend their time playing video games. When it comes to 14-year-Jackson Oswalt, his time is spent in a laboratory working on a nuclear fusion reactor.
The ancient desert village of Shivta in southern Israel made headlines when archaeologists discovered a wall painting there that is thought to show the baptism of Jesus Christ , the earliest representation of Christ known in Israel.
MUST WATCH Very rare NEW footage of GIANT PANGOLINS in the wild.
Newly acquired film footage may shed new light on the mysterious fate of Amelia Earhart.
Toxic, black snow has turned parts of a coalmining region in Siberia into a post-apocalyptic landscape. 
The entire genome of great white sharks has been decoded and the secrets that are unlocked may hold the answers to how to cure cancer and other age-related diseases.
A huge asteroid is set to fly past Earth at more than 30,000 mph on Tuesday.
Talk about X-ray vision. 
Stonehenge has long bewildered researchers and onlookers. Now, a new study reveals that one of the biggest mysteries attached to the ancient monument has been solved – where the giant rocks came from.

Optimize Your Diet For Maximum Growth

The best weight training and cardio workouts will do very... Read More

6 Power Foods For Your Heart

Heart disease remains the number one cause of death in... Read More

Sugar Lovers Beware

It would be fair to assume that almost everyone on... Read More

Benefits of a Variety of Fruits and Vegetables

We know we need to eat a minimum of 5... Read More

Beauty Foods That Will Keep You Young and Healthy

You've heard that old saying: True beauty comes from within.... Read More

An Open Letter to Mankind

In the last twenty years, a huge and growing body... Read More

Nutrition Is Not Common Sense

I'd like to explain an important concept that most online... Read More

Vegetarian Lifestyle

Being vegetarian is one of the greatest things in the... Read More

Just The Tea FAQs: Health Benefits (Part III)

The wonders of modern science continue to amaze us with... Read More

Reasons to Eat Organic Food

Your healthOrganically grown fruit and vegetables are not covered in... Read More

Ginger 4 Spleen - A Love Story!

For all I prefer to buy my fresh produce at... Read More

When Is The Penny Going To Finally Drop For People?

Hi Readers,My message today is simple short and perhaps blunt... Read More

Food Labels: Fact or Fiction?

How often do you pick up items at the grocery... Read More

What is Organic Farming?

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

Pharmaceutical Grade Fish Oil -- Why Is It Different?

A flood of scientific evidence about fish oil points to... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

Four Important Nutrients - Vitamin E, Selenium, Sodium and Potassium ? For Good Health

Vitamin EThere has been a lot of controversy about vitamin... Read More

Nutrition Is More Than The Nutrition Facts Box

Nutrition usually only comes up when people are finally deciding... Read More

Chew Your Food

I am going to share with you possibly the most... Read More

The Versatility of Actinase Protein Complex

The ingredients list found on the back or side panel... Read More

How Much Water Should You Drink Per Day?

I'm always amazed at how many people seem to know... Read More

Dieting -- The Basic of Meal Planning

BASIC MEAL & MENU PLANNINGAs a basis for meals and... Read More

Eating Outside Your Box

One way to combat the boredom many people complain accompanies... Read More

Fructose Short-Circuits Glycolysis

First some terminology.Fructose ... a five carbon sugar that occurs... Read More

Juicing - A Beginners Guide

You can spot a juicer a mile off at the... Read More

street light music broken street light Pete's produce ..