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Truly Huge Fitness Tips
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Fitness Tips For 6/29/2005
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Nutrition and Weight Loss Tips
Calories
It is very important to feed your body. If you body does not get an
adequate supply of calories or the correct balance of foods it will
enter the dreaded self-preservation stage. When the body goes into
this panicked state it defends against starvation by storing food
for later use and slowing its metabolism. (Metabolism is the rate
at which the body uses energy.) The only way the body can store
food is to convert it into body fat. However, if you are taking
n the correct amount of calories and the correct food balance -
your body never feels threatened, so it relaxes. When the body is
in this relaxed state -it can utilize stored body fat for energy
and the body releases weight.
Fats
Contrary to popular belief, your body requires a certain amount
of fat daily to function properly. You should not eliminate fats
completely from your diet. You must simply limit the total
amount, avoid the bad fats (animal fats, poultry skin, butters,
whole milk and dairy products) and have small amount of good
fats (natural oils from grains, seeds and nuts such as olive
and canola, and from fish).
Carbohydrates
These are the sugars (fruits, juices, raw sugar in baked goods)
and starches (pasta, bread, potatoes) and are the main source
of energy for all the muscles and bodily functions. Carbohydrates
are converted by the body into glucose, a simple sugar which is
either used or stored. For quick release of weight, it is best
to keep the stores low by limiting carbohydrate intake and
balancing meals properly. We have limited sugars because the body
does not need to work much to digest them and tends to easily
store extra energy from them, making you gain weight. These foods
also increase blood sugar and insulin response making you hungrier
and unsatisfied. Fresh fruits, juices and white flour products
(white bread, sugared cereals, white flour muffins) should be
avoided when you are attempting to lose weight. Only grains
(multi-grain breads, oats, baked potatoes) and fresh vegetables
which are high in nutrients, fibers and low in sodium are a part
of your meal plans.
Proteins
Protein is, simply put, the most important nutrient for a person
trying to lose weight. Protein is involved in almost every
biological process within the body. It is required to build new
muscle tissue, produce hormones and enzymes and support and
enhance the immune system. In fact, protein helps control the
rate of metabolism and regulates water balance and it is also
extremely useful in maintaining muscle tone and muscle mass in
dieting individuals. Lean protein sources are chicken, turkey,
egg whites, fish, canned tuna, beans, tofu or even protein
powder shakes. Vegetarians should make beans and tofu an
important part of their diet to ensure they consume adequate
amounts of protein.
