How to lose weight can be perplexing given the abundance of meal plans available. Successful weight loss programs require basic changes in lifestyle versus following unrealistic, fad diets. The South Beach Diet, Zone Diet and Atkins Diet all can be effective in losing weight, but making them part of your daily lifestyle can be challenging. Following low-carb are not exactly healthy to follow for long periods of time. Following general guidelines in how you eat each day will be more practical and effective.
Step 1
Eat foods that are low in fat content. Fat has a high calorie density (9 calories per gram), more than twice as much as protein and carbohydrates (4 calories per gram). Read labels prior to purchasing food to determine if they are low-fat.
Step 2
Consume enough carbs to maintain your energy throughout the day, but no more. Therefore you should eat the majority of your carb sources earlier in the day and taper them off at night. Do not consume any carbohydrates three to four hours before bed unless you exercise late at night. Post-workout you should consume 30 to 60 grams of carbs to replenish muscle glycogen stores.
Step 3
Choose low G.I. sources. The timing and quantity of carbohydrate intake is important, but the glycemic index (G.I.) also needs to be considered. The G.I. ranks carbohydrates according to their effect on our blood glucose levels and therefore insulin levels. When your insulin levels are elevated from high G.I. foods, your body has the tendency to store body fat. You want carbohydrates that are metabolized slowly. Low-glycemic carbs include sweet potatoes, brown rice, whole-wheat pasta, whole-grain bread, oatmeal, legumes, green vegetables and some fruits (e.g. apples, cantaloupe, grapefruit).
Step 4
Eat small meals or snacks throughout the day, every two to three hours. You will speed up your metabolism from the thermic effect of food and maintain sufficient blood sugar levels throughout the day.
Tips and Warnings
- Exercise on a regular basis to burn calories. Weight training routines can help build lean muscle mass. This increases your resting metabolic rate (RMR) and allows you to burn more calories even at rest. Avoid foods high in sodium; this can cause you to hold water and gain weight.
- The traditional approach to eating is breakfast, lunch and dinner slows your metabolism to a craw. Breakfast is the most important meal of the day, it jump starts your metabolism and gets your body primed to burn calories all day long.
Things You'll Need
- Nutrition almanac
- Glycemic index reference
- Exercise program
References
- Optimal Performance Training for the Health and Fitness Professional; NASM; 2004
- Exercise Physiology, Human Bioenergetics and Its Applications; George Brooks, Thomas Fahey and Kenneth Baldwin; 2005
Member Comments