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FITNESS TIPS FOR 12/26/2001
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How Can I Lose Weight
The top 10 do's and don'ts for effective fat loss
This seems to be the question on everyone's mind, and for good
reason, fat is so easy to acquire and so hard to get rid of. Most
bodies love to store fat, it's good security for when you run out
of food. This is unlikely, but your body doesn't know that.
Unfortunately, the body loves storing fat so much that it will
burn anything else available (muscle tissue, stored
carbohydrate, etc.) before digging into the fat reserves.
Unless you trick it.
The first thing your body will burn is stored carbohydrates in the
form of glycogen. The next is muscle tissue, only then does it
grudgingly dip into the fat stores. This is why most diets don't
work, especially "starvation" diets. When you suddenly cut off
the food supply, a survival mechanism kicks in causing the body
to store every little bit of fat that it can! This results in weight
loss, but not much fat loss, and as soon as you DO eat
something, it immediately gets stored as fat to replace any
that was used. This is NOT what you want, so you have to fool
the body into thinking it doesn't need fat. Here is a list of
effective ways to do this, and you won't even have to starve
yourself! It's never easy though.
Change your eating habits
Don't diet! Make a permanent change in how you eat
1) Limit, but don't cut out high fat foods: Dietary fat can be
stored if taken in excess, however, some fat intake must be
maintained to prevent the body from storing every bit of fat
it does get. (see #6 below).
2) Limit high sugar and high glycemic index foods (including
fruit): Simple sugars (and many "complex"carbohydrates)
get easily converted into fat, and can also be the cause of
high cholesterol. Glucose, fructose, and sucrose are all
simple sugars and maltodextrin (common in many "weight
gainer supplements) has a very high glycemic index putting
it in the same category as simple sugars. I'm not saying not
to eat fruit, as they contain many beneficial vitamins, just
don't overdo it. Keep it to 2 or 3 pieces a day.
3) Eat more frequently: Yes, you read that right! Eat 5 or 6
smaller meals a day (or 3 main meals and 2 -3 healthy snacks
(protein shakes work well). There are several reasons for
this, they are:
With smaller servings, your stomach will shrink and you will
get full faster.
Digesting burns a surprising amount of calories, eat more
often and burn more calories!
When you eat a large meal, the body takes what it needs,
and saves the excess as, guess what? FAT. Smaller meals
prevent this even if you eat the same amount overall.
4) Never eat before bed: Plan your last meal to be at
least 2 hours before bed. The body likes to store fat while
you sleep if you eat too soon before bed.
5) Eat slowly: It takes your stomach about 20 minutes to
signal the brain after it is full. If you eat too fast you will
think you are still hungry and eat more. If you're still a bit
hungry after eating, do something to take your mind off
food for at least 20 minutes and you'll most likely forget
about the eating.
6) Don't totally cut out fat: Keep some fat in your "nondiet",
as it helps get your body into a "fat burning mode". Keep it
"low to moderate fat" not "no fat". try to stick to the
"good" fats such as those from fish, flax oil, sunflower oil,
safflower oil, olive oil, peanut oil.
7) This won't be easy so give yourself a break sometimes.
Allow yourself one "treat" per week, or even a day where
you can eat whatever you want, and really enjoy it!
8) Eat foods that take lots of energy to burn: These
include most vegetables (especially the fibrous ones) and
protein sources such as meat. Cut the visible fat off of
red meat and remove the skin from chicken.
Water-packed tuna is very good (if you like it).
9) Take it easy on complex carbohydrates as any excess
gets easily converted to fat. This includes rice, pasta,
potatoes, and any "starchy foods". Eat these regularly,
but not too much at one time. If you want to lose fat faster,
cut down on these foods and replace with protein and fat.
10) The breakdown should be about: 40% protein, 30%
complex carbohydrate, and 30% fat. This can be varied
but keep the protein high and control your bodyfat by
manipulating the carbohydrate content. Most of the fat
in your diet will come from the protein sources
(meat and dairy).
