Whether you want to improve your health or just your looks, losing fat is one of the most beneficial things you can do for your body. Unfortunately, many people often struggle to lose fat, simply because they are unaware of ways they can manage their diet and training program to achieve more favorable results. Weight loss can be made much easier by consuming more protein, restricting starches, lifting heavy weights and getting more sleep.
Consume Ample Protein
One of the best changes you can make to your diet is to consume more protein. Research in both the "Journal of the American College of Nutrition" and "Current Opinion of Clinical Nutrition and Metabolic Care" has shown that consuming plenty of protein during a weight-loss diet is very beneficial. Protein is more satiating than carbohydrates or fat; increasing your protein intake will naturally decrease the calories you consume, because you'll be less hungry. Additionally, failing to consume adequate protein during a diet can result in the loss of lean body mass.
Restrict Grains and Starches
Another strategy you can use to improve your weight-loss success is to restrict starchy carbohydrates such as grains. According to research in the "European Journal of Clinical Nutrition," carbs such as bread, pasta and other grains offer very little in terms of satiation; you will have to eat a lot of them to feel full. Research in the journal "Annals of Internal Medicine" has shown that people naturally eat less calories on carb-restricted diets. When weight loss is the goal, the only carbs you should be consuming are those from fruits and vegetables.
Lift Heavy Weights
Another secret to maximizing fat loss is to lift heavy weights. The reason for this is that during times of caloric deficit, the body prefers to lose muscle rather than fat because muscle is more metabolically active and thus spends more calories. However, research in the "American Journal of Clinical Nutrition" has shown that lifting heavy weights during weight loss will convince the body to preserve muscle and thus maximize the amount of fat loss during dieting -- making weight-lifting essential.
Sleep
One additional factor that can have a profound effect on fat loss is sleep. During sleep, the body produces important hormones necessary for optimal body function, including leptin, the hormone needed for appetite control. Research in the "Annals of Internal Medicine" has shown that failing to get adequate sleep can significantly impair weight-loss efforts.
References
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; TL Halton, et al.; 2004
- "Current Opinion in Clinical Nutrition and Metabolic Care"; The Significance of Protein in Food Intake and Body Weight Regulation; MS Westerterp-Plantenga; 2003
- "European Journal of Clinical Nutrition"; A Satiety Index of Common Foods; S.H. Holt, et al.; 1995
- "Annals of Internal Medicine"; Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients with Type 2 Diabetes; G. Boden, et al.; 2005
- "American Journal of Clinical Nutrition"; Effects of Strength or Aerobic Training on Body Composition, Resting Metabolic Rate, and Peak Oxygen Consumption in Obese Dieting Subjects; A. Geliebter, et al.; 1997
- "Annals of Internal Medicine"; Brief Communication: Sleep Curtailment in Healthy Young Men is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite; K. Spiegel, et al.; 2004
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