In addition to a regular resistance training and cardiovascular exercise program, proper dietary changes can help you accomplish your weight loss goal. Reducing calories and eating a low-fat high protein diet to feed your developing muscles will help give you a toned, healthy body. Focus more on your diet to reach your health and fitness goals.
Choose Healthy Fats
All fats have nine calories in each gram of fat. Although fats have a bad connotation, some fats are healthier than others. In fact, healthy fats can remove plaques from your arteries and reduce your risk for heart disease. In addition, fats are essential in forming hormones, and are fundamental to nervous system function. Polyunsaturated and monounsaturated fats in fish, avocados, nuts, seeds, poultry, flax oil and most vegetable oils are healthy and should be your primary source of fat intake. Unhealthy saturated fats found in animal meats, cheese, pizza, lard and butter and trans fats found in fried foods should be avoided as much as possible.
Eat High Protein Foods
Protein is the basic building block of muscle fibers. When you work out, your body needs protein to build muscle. Thus, you must consume adequate amounts of protein to increase your muscle mass. According to Medline Plus you should eat two to three servings of fish, lean meat or poultry per day to meet your daily protein needs to gain muscle. One serving of protein, for example, can be consumed in 2 to 3 oz. of meat, 1/2 cup beans, one egg or 2 tbsp. peanut butter. Beans, oatmeal and grains are other low fat protein sources that should be included in your diet. Therefore, choose high protein foods to provide your muscles with enough protein to grow and develop.
Fruits, Vegetables and Carbohydrates
Including fruits, vegetables and complex carbohydrates are beneficial in helping you gain muscle and lose weight. These foods are high in fiber, vitamins and nutrients necessary to help your muscles grow. Furthermore, complex carbohydrates, such as brown rice, brown pasta and whole grain cereals, are high in fiber, which provides a steady release of energy into your bloodstream many hours after your meal. Eating adequate amounts of complex carbohydrates will fuel your intense workouts and improve weight loss efforts.
Reduce Portions
Reducing the number of calories you consume per day will help you lose weight. Adjusting the amount of food that you eat is the first step to losing weight. Therefore, reduce your portion sizes to help you take in fewer calories and lose excess fat. Eating your meals on a full-sized plate may cause you to eat too much food. Instead, eat your meals on a saucer-sized plate, which is smaller and will force you to eat smaller portions. You may still be hungry after eating only a saucer-sized plate of food. In this case, wait 20 minutes before eating a second plate of food.
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