To get in shape, a combination of good exercise and proper nutrition provides the best results. You can exercise all day, but if you aren’t eating right, you’re not getting the results you’re seeking. It's the same with nutrition: eating a healthy diet only goes so far in getting you in great shape. You need exercise as well. If you’re doing well on the exercise part of the equation, try some of these nutrition tips to lose body fat and add some lean muscle.
Add Fat
One of the greatest misconceptions of nutrition is that eating fat makes you fat. Eating fat doesn’t make you fat. Your body needs fat for many reasons. One of the major functions of fat is to monitor metabolism. Another function is to protect your internal organs. The American Dietetic Association notes that if you eat the right kind of fats, your body responds by losing body fat. Omega-3 and monounsaturated fats top the list of healthy fats.
Types of Fats
While science isn’t quite sure how omega-3 works, one leading theory is that omega-3 influences how and where fat is used in the body. The theory is that omega-3 fats are used more for energy in your body and less for storage. Omega-3 is found in fatty, cold-water fish such as salmon and herring, and in ground flaxseed and walnuts. Good sources of monounsaturated fats (MUFAs) are found in avocados, olive oil, nuts and seeds. According to MayoClinic.com, MUFAs not only keep your cholesterol in check, they also lower your risk of heart disease.
Protein
Adding lean muscle mass to your body is the product of several factors. One major factor can be found in lean cuts of meat. Protein provides many benefits to your body, including building and repairing muscle. Most Americans eat a diet that has more than enough protein. Science is still uncertain about the role of protein for body builders but, as the website states, most science agrees that weight-lifting athletes need more protein than the general population. Good sources of protein come from lean cuts of meat, poultry or fish. Yogurt and cheese are also good protein sources, as are eggs, lentils, and soy products. Even if you are a vegetarian, you can find good ways to get healthy proteins into your diet.
The Plan
Start your day with a breakfast that includes some complex carbohydrates, such as whole wheat bread, oats or fruits, and some protein, such as eggs or lean meat. For lunch, try a healthy sandwich, such as lean turkey on whole wheat bread with lettuce and tomatoes. At dinner choose a lean meat, such as chicken or fish, plenty of vegetables, and a salad with dark leafy greens, cucumbers and a few walnuts. Also, stay hydrated with water throughout your day. It’s easy to confuse thirst for hunger, which may mean you’re taking a trip to the vending machine when all you need is a trip to the water fountain.
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