Part 2 of How Can I Lose Weight follows. Avoid fad diets if you want to better your health and fitness.
In part 2 you will learn how to lose weight fast by transitioning from the life-style you are currently living to a new life of lean muscle and healthy weight through behavioral change.
To increase your metabolic rate and fat burning it is important to eat nutritiously and keep your carbohydrates, proteins and fats in balance.
The “Hollywood Diet” is like so many other fad diets it is here today and replaced by another fad diet tomorrow. If you want to lose weight and stay healthy then eat food that is full of vitamins and minerals and that will give your body what it needs.
Types of Foods to Eat and Types of Foods to Avoid
To keep up a high energy level during the day it is necessary to consume complex carbohydrates like pasta, whole grains, breads, and cereals.
Minimize your consumption of processed baked goods, candy, soda and other simple carbohydrates.
These foods have little or no nutritional benefit and will become extra fat if you do not control your consumption.
You can forget about how to lose weight fast if you are eating too many low carbohydrate foods. There is a link between our blood sugar levels and our insulin. Our insulin regulates our blood sugar level and if we have excess sugar it will be stored at fat. If our blood sugar is too elevated we will find that we are very tired and hungry and then we repeat this cycle again and again. You will prevent this problem if you eat complex carbohydrates in sensible amounts. If you consume foods that are high in proteins you will maintain the cell structures of your body and build lean muscle, like soy products, beans, lean meats, poultry and fish. These high protein foods are essential to burn fat, but here is a caution, do not eat too much protein because if you consume protein in excess of what your body needs the added protein will be stored as fat and your kidneys and liver could become unhealthy. You should be ok if you eat a sensible amount of protein.
If you are planning the amount of protein you will consume then have about 0.5 grams of protein for each pound of your body weight. This is the amount you need to help the growth of your lean muscle tissue.
Sources of Protein
The 2 sources of protein come from animals and plants. Our protein in the United States comes mostly from animal sources. A word of caution from recent data suggests that too high of an amount of protein in your diet can increase your risk for disease.
There is very little fiber in animal protein and because of this you will still be hungry if you compare eating animal protein to eating protein from plant sources.
An excess of animal protein can prevent you from burning fat.
It is healthier to eat most of your protein from plants, like legumes, beans or soy and less from animal sources.
The fats in nuts, oils and protein are fats that it is important to consume. Fats will help maintain the regeneration of your nails, skin and hair.
There are many people that are on either very low or very high fad diets.
The most important idea to remember is to not go to extremes but do include in your diet lean protein and also small amounts of nuts, seeds and oils.
Your Portion Sizes
I would suggest that instead of counting calories to determine the quantity of nutrients you plan to consume, that you have portion sizes that are more or less the size of the palm of your hand. At each meal eat a balance of 1 portion of protein and two portions of complex carbohydrate and vegetables.
Green vegetables give you extra fiber and enzymes that will aid in your digestion and are also low in calories so eat large portions of these foods, it will be good for you.
To maintain good health and get your required vitamins and minerals eat plenty of green vegetables. Remember to consume foods high in nutrition. As a result you will burn fat and lose weight quicker.
How many meals per Day?
How many times a day should we eat to burn the most body fat.
If you have a flexible schedule then it is much better to eat many times a day and in smaller portions. This will keep your metabolism high as every time you eat a small meal it raises your metabolism. If possible eat 5 or 6 small meals a day with a lapse of about 3 hours between eating.
The three meals a day habit may be hard to break. If it is too difficult to change from eating 3 meals a day then eat the three meals a day, but eat lesser amounts for each meal and add 2 or 3 more eating times during the day and have a fruit, granola bar or some other healthy snack.
To make yourself full for a longer time period eat foods that your body requires.
New Recipes
Try fresh recipes to find what tastes delicious for you. Use the healthy foods that you will be eating and find recipes that include them and that leave out all of the unhealthy foods.
Behavioral Change
Use Behavioral Change to implement the changes that you require in your new healthy eating habits. This will insure that you are on your new healthy eating plan until your reach your goals and forever if you want to stay healthy and fit.
For more useful informatiabout about losing weight permanently by Frank Hurley visit Plan to Lose Weight.
