The battle of the bulge requires long-term attention to your diet and exercise habits. The more tips and tricks you have to consume fewer calories with plenty of nutrients, the greater your chances of attaining your weight loss and health goals. You must continually try new recipes, different methods of cooking and different food combinations to satisfy your hunger. Ultimately, your meals must energize you to complete your daily activities and your exercise routines while preserving your health and enhancing your capacity to lose body fat.
Step 1
Mix healthy-fat foods with low to moderate-glycemic carbs, lowering the effect of the carbohydrate on your blood sugar; the glycemic index of a carb is a measure of how fast it causes your blood sugar to rise. Eat one serving of almonds or 2 tbsp. of natural peanut butter with a medium banana for breakfast. Choose a ½ cup of sweet corn or 1 cup of black beans as your source of carbohydrates to eat with one serving of grilled salmon.
Step 2
Enjoy grilled, lean red meat with a strawberry and spinach salad or a bowl of oranges, kiwi and raspberries for desert, increasing the absorption of iron from the red meat; enhanced iron absorption improves oxygen delivery and metabolism during exercise, increasing your capacity to exercise for a longer period and at a greater intensity, according to a 2006 article by Pamela Hinton, Ph.D., published in "ACSM's Health & Fitness Journal."
Step 3
Combine cooked chicken breast with your favorite vegetables over 1 cup of cooked and seasoned fettuccine or spaghetti noodles; cooked fettuccine and spaghetti are low-glycemic sources of carbohydrates compared with cooked white or brown rice.
Step 4
Eat slow-digesting carbs with some protein before a workout so you have the energy to exercise for 60 to 90 minutes, enhancing your weight loss. Enjoy an egg cooked in pan spray with a slice of sprouted grain toast and a cup of skim milk.
Step 5
Blend moderate to high-glycemic fruits, such as a banana, mango or pineapple with protein powder in a post-workout protein shake; these higher-glycemic fruits stimulate a large production of insulin, which increases your muscles capacity to store carbohydrates for your next workout so you burn plenty of calories, according to a 2004 article by Melinda Manore, Ph.D., and colleagues, published in "ACSM's Health & Fitness Journal."
Tips and Warnings
- Use measuring spoons and cups to ensure accurate serving sizes.
Things You'll Need
- Almonds
- Banana
- Lean red meat
- Strawberries
- Spinach
- Orange
- Kiwi
- Raspberries
- Chicken breast
- Salmon
- Cooked fettucine
- Cooked spaghetti
- Sprouted grain bread
- Skim milk
- Egg
References
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- "ACSM's Health & Fitness Journal"; Iron Deficiency in Physically Active Adults; Pamela Hinton, Ph. D.; September /October 2006
- "ACSM's Health & Fitness Journal"; Applying Concepts of Glycemic Index and Glycemic Load to Active Individuals; Melinda Manore, Ph.D., et al; Septemeber/October 2004
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