Many bodybuilders jack their protein through the roof when they diet. But protein has calories, too, which can be stored as fat if overconsumed. Take in 1-1.5g of protein per pound of bodyweight each day, (200-300g for a 200-lb person). This provides sufficient amino acids to maintain muscle mass, while keeping your total calorie count under control.
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
Talk about a catch-22: Doing something healthy, like eating a low-cal meal, can make you less likely to exercise and more likely to gorge yourself with food later on. This is because of a phenomenon scientists call licensing, which happens when we feel that we've earned the right to be self-indulgent. Most people have a tendency to want to balance things out, says Kathleen Vohs, PhD, an associate professor of marketing at the Carlson School of Management at the University of Minnesota. So when we do one thing that's good for our health, which often requires exerting plenty of discipline and self-control, we like to follow it up with something that lets us indulge ourselves.
The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
“Research has shown that [drinking caffeine] before exercise can enhance athletic performance,” Jim White, RD, ACSM, dietitian, personal trainer, and owner of Jim White Fitness & Nutrition Studios tells us in What to Drink Before a Workout for Optimal Fat Loss. Plus, a study published in the journal Sports Medicine reveals that the natural energy source can help you train stronger for longer in workouts ranging from 60 seconds to even two hours. Just remember to skip the added sugar and creamer in your coffee to avoid packing pounds onto your frame.
Putting your body in starvation mode makes it think it needs to store fat when it gets the chance, so as soon as you start eating again, that's what it does. It changes your metabolism and it's hard to get it back to normal. Not to mention, starving yourself is hazardous to your health. Food is required for things like basic organ function. You can honestly lose more weight more comfortably and keep it off for longer by just eating right. Check out a book called the Fast Metabolism Diet, it explains everything and I have seen it work for many people.
A plateful of healthy diet can bring about a lot of difference in your 10-day weight loss program. Along with the vegetables, you may have low-fat yogurt, one egg, beans, and two plates each of 250gms of pasta along with tomato sauce and fruit juice. A cup full of fiber-rich foods, such as barley, raspberries, pears and whole wheat pasta can help cut hunger between meals. Fiber makes one feel full quickly, helping one lose weight fast.
Think about calorie cycling. Recent studies have shown that having a higher-calorie day every so often can actually help you lose more weight. Yeah. Crazy, huh? The reason being that when you're restricting your body, your metabolism slows down and your body clings to its nutrients for dear life. Having a higher-calorie day gives your body a metaphorical breath of fresh air, allowing it to relax and let go of some of your fat stores and let your metabolism run wild. So during this 10 day period, consider 1 or 2 days where you eat a little bit more.
Further, by building muscle - and thus permanently increasing our metabolic rate - we become walking furnaces, burning fat even while at rest. Given that muscle is a metabolically active tissue, it requires a continual turnover of energy to maintain, a degree of output that steadily targets our fat cells for fuel. The dilemma we face, then, lies in determining just how much cardio and weight training should be done to maximize the fat burning effect. One common theme that has emerged in reviewing the results of the many people I have trained over the years is the profound effect weight training has had on their weight loss success.
1. Cut out ALL starchy carbs and fruit – it’s almost impossible to lose any kind of significant (more then 3-5 lbs) FAT in 10 days, but you CAN lose a pretty decent amount of weight coming from water, carbs and salt. Starchy carbs hold about three times their weight in water, so if you have 100 grams of carbs from breads that means an extra 300 grams of water you will hold on too! So for 10 days, only veggies, no fruit and no breads!
Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you. https://www.youtube.com/watch?v=n0HX4GZqXRA
Eat only fresh fruits with a high level of anti-oxidants such as lemon, oranges, etc. The meals and snacks must strictly comprise fruits, as these contain more of water, essential nutrients and less of fat. To make low-calorie snacks out of fruits, you could prepare smoothies with low-fat yoghurt and lots of fresh fruits. Pour in a glass of banana or apple smoothie to gratify hunger for a long time. A perfect start for your 10 day weight loss plan.
A healthy glass of OJ each morning- no way! It is poison in my book. Fresh squeezed orange juice including the fiber from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices. Remember the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet especially if there are juvenile behavior problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.
But just because belly fat comes off a bit more easily doesn’t make it less dangerous. In fact, it’s the exact opposite. “Belly fat is unfortunately the most dangerous location to store fat,” says Dr. Cheskin. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it’s more active in terms of circulating in the bloodstream. That means it’s likely to raise the amount of fat in your blood (known as blood lipid levels) and increase your blood sugar levels, which as a result raises your risk of heart disease and type 2 diabetes.
Most forms of sustained lower intensity exercise will suffice here: stationary cycling, fast walking and the stepper machine being the best forms. Running is too tough on the joints and typically will burn a greater degree more muscle than will the lower impact forms of cardio, as mentioned here. So, if you can get out of bed before 7.00am and complete 45 minutes of moderate intensity cardio three times per week you will almost certainly be on the path to permanent weight loss. Probably the best reason for adopting such an approach is the fact it is relatively easy to maintain; once waking earlier becomes routine, morning cardio will not only burn fat, guaranteed - no need for any money back promises here - but will awaken your mind and set you up perfectly for the day ahead.
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In addition to all of the health benefits, water will keep muscles full and prepared for action. Lastly when I say water I mean water, not diet pop or other drinks. I hate to break it to you, but diet soda is not so great. One or so a day is ok, but more than that can get in the way of your goals. Coffee is fine, but use regular milk or real cream instead of sugar and the like. Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.
Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. However, the group which took the multivitamin lost more weight – about 3 kg more – and improved their health markers. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.
One mistake many dieters make, one that bodybuilders have been avoiding for many years, is to eat a serving a protein before bed. Three or so hours after our final meal of the evening the body again begins to ever so slightly enter a catabolic state where the protein we ate hours back has been used to repair muscle, while the carbohydrates have been stored away for future use. Now we are in a position to eat again, but generally cannot consume carbohydrates as they may lead to fat gains (see tip two). So to offset any potential catabolic effects (the aforementioned degrading of muscle tissue for cell maintenance, which also occurs while we sleep) it is smart practice to consume protein before bed.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.
Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!
That place where fat is stored — the adipose tissue — is our body fat. It’s brought there via the bloodstream (i). Adipose tissue is made of adipocytes, cells specialized in the storage of fat. These cells look like bubbles packed close to each other. When our body uses the fat contained in the bubbles, they decrease in size. But, when we store excess fat (coming from any foods), the bubbles increase in size (hypertrophy) and number (hyperplasia).
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
One of the main reasons we break from our diet plans is the fact that it is really difficult to resist temptation. A few days of green smoothies and salads, and you find yourself gorging on every kind of junk imaginable. Most of us don’t have the willpower to keep eating something we despise for a long period of time. Which is why deprivation doesn’t work. The best way to have want we want, and not gain weight is by eating smaller portions.
1. Clean up your diet. Eliminate all grains, processed foods and sugar. Limit salt intake to mineral dense salts like Himalayan Pink Salt and enhance foods with herbs and spices instead of condiments. Focus on 4 oz of wild or grass fed protein at each meal, eat water rich and fiber packed vegetables to cleanse the colon and include at least a tbsp of healthy fats at each meal. (i.e.: coconut oil, avocado or raw nuts) If you are looking to kick your weight loss into overdrive, replace 1-2 meals with a #bewellsmoothie.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”. https://www.youtube.com/watch?v=zwPxWN41Z3Y