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:

Aircraft manufacturer Airbus has revealed an airliner concept design that bears a striking resemblance to a ‘bird of prey.”
With the launch of its Chandrayaan-2 spacecraft, India is planning to join an exclusive group of countries that have successfully landed on the Moon.
Marine scientists have released a stunning video of a strange critter, the piglet squid, floating along with its tentacles waving above its head in the central Pacific Ocean near Palmyra Atoll.
The remains of a 1,200-year-old mosque have been discovered in Israel’s Negev desert. The ancient structure is one of the earliest known mosques in the world, according to experts.
If you thought fictional zombies walking around on film were scary, the condition that turns creatures into mindless eating machines actually exists in nature. — in ants.
If creating a Facebook event to "storm Area 51" wasn't ridiculous enough, perhaps storming the Bermuda Triangle will be the coup de grace.
The world rejoiced when Apollo 11 astronauts Neil Armstrong, Buzz Aldrin and Michael Collins safely splashed down in the Pacific Ocean on July 24, 1969, after their incredible journey to the Moon.
Perhaps the most famous steps in history, the Mayflower Steps have supposedly been located in a surprising, yet somewhat cheeky spot — under a women's restroom in an English pub.
News of a 4,600-year-old "pyramid" or "pyramid island," supposedly discovered on a Greek island in the Aegean Sea, has been making the rounds online.
It could be described as fate, luck or good timing. A female turtle rescued by a conservation group as an egg was miraculously returned to the same New Jersey wetlands group almost 19 years later to the day that they released it back into the wild.

Food for Healthy Nails

Nails are a protective horn at the end of our... Read More

Surprise! Many Fats, Even Some Saturated Fats Can Actually Be Good for You

I'll preface this article by saying that it will help... Read More

Fiber in a Nutshell?

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

Busy Mums Guide to Losing Weight

Hormonal changes during pregnancy, and quite normal fat gain often... Read More

Fasting & Enemas...For A Clean Body Detox

A hundred years ago, life was very different here on... Read More

The Benefits Of Drinking Herbal Teas

Herbal teas have long been known to have medicinal benefits... Read More

How Can I Uncover Hidden Sugar And Prevent Carb Creep?

Many low carb dieters fall victim to "carb creep," which... Read More

Healthy Eating

Recently I found the book : "Eating and health according... Read More

Create Your Own Diet...Quickly & Easily:

If you are like most people, you've tried dieting before.... Read More

Foods to Fight Disease

When it comes to food, we can't ignore the facts... Read More

Milk Soy Protein Intolerance: A Mothers Perspective

I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More

The Power of Capsulized Foods

For most people, the concept of capsulized food? usually conjures... Read More

What About Potassium?

Information on potassiumWhen you read about potassium and senate document... Read More

The Omega Zone Diet and Fish Oil

The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More

You Dont Have to be Wealthy to Eat Well: The Truth about Your Grocery Budget

Many people complain that organic foods are more costly than... Read More

Balanced Diet: Know More on Healthy and Nutritional Balanced Diet!

In this fast paced world, good nutrition may sound very... Read More

MSG: If Its Safe, Why Do They Disguise It On Labels?

Monosodium glutamate, commonly known as MSG, was thought of as... Read More

Garlic - Join Me And I?ll Show You Why Garlic Can Save Your Life

Are you worried yet about your health? Are you anxious... Read More

Health and Nutrition

The Health and Nutrition Industry has come about as peoples... Read More

Vitamin and Mineral Facts

Vitamins & Minerals are essential to sustain life. Its what... Read More

Carbohydrates ? Good or Bad?

Carbohydrates have gotten a lot of bad press in the... Read More

Omega 3 Fat is Good for Your Heart and for Your Brain

Scandinavian fishermen are a healthy bunch. It had long been... Read More

The Truth About the Meat You Eat

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

Understanding Nutrition

With the release of the new dietary guidelines, in the... Read More

Artificial Sweeteners - Are They Safe?

To research the health risks Sweet 'N Low and other... Read More

induction lighting led bulbs for sale Pete's produce ..