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
infomercial product of 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 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 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 glucose from 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 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 same number of calories. This is because of maintaining steady blood sugar levels. Too much insulin activates fat storage enzymes and forces fat in bloodstream into fat cells for storage.
High insulin levels also inhibit enzymes that promote 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 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.
