Archive for February 21st, 2012
A large percentage of people need to be on some kind of weight loss programme. These are mostly people who are overweight, those who are obese, and those who have risk of heart diseases as well as people who are involved in some kind of sports activities.
Meals for weight loss should be nutritious mostly green fibrous vegetables in plenty, a few fruits, enough amount of essential fats and lean meats to the minimal. Weight loss meals should be something we can be able to enjoy while at the same time helping us to lose weight. It should not be something that we hate. It should be a plan that we can be able to stick to for a long time to come and very comfortable with it.
Whole grain meals and starch should be incorporated in the diet. These are foods like Whole grain bread and wheat, sweet potatoes, yams and beans among many others which are rich in fibers. Vegetables like cucumbers, tomatoes, spinach, mushrooms, salad greens, onions and asparagus are all filled with nutrients and can be taken at ones pleasure and liked by many at least you’ll find one of your favorites. Lean proteins will include things like salmon, flank steak, turkey breast, lean game meats, egg whites and trout. These proteins when eaten in moderation are actually good for health. Make sure to put at least one of these in your weight loss meals. Allows you choose from the variety so as to use in your weight loss meals. Fruits like oranges, bananas, apples, grapes, pineapples, peaches, strawberries etc are also essential.
At least there is always one fruit or another that is on season. This gives you an opportunity to get fresh fruits. They have the essential vitamins required. Dairy products are also good for health and should be considered when making weight loss meals but skimmed milk can also be very fatty. Most dairy products should be non – fatty or low on fat.
You may follow these foods to the dot but you can never go wrong with natural foods as they make very good weight loss meals. They are easy to stick to long term diets because they will foods that are enjoyable to you. A good instructor will lead through the process of exercises to do. For your body to be able to maintain its daily activities it needs a certain amount of calories known as basal metabolic rate. You should calculate the minimum amount of basal metabolic rate to know the minimum requirements for your body to function well.
You should calculate your activity level to know the amount of calories that you burn during the day for basic body functions like walking standing eating etc. take these record for a certain period like one week then you should be able to know the amount of calories that are required by your body. Use this to know the amount of calories you should consume and you will what to include in your weight loss meals.
Drinking green tea: it is known to have properties that burn excess fats from the body though studies have not yet proved this. Due to its properties as a rich antioxidant it is worth a try.
Protein intake: protein is very important for the functions of the body. It is essential for building of muscles and has a way on how to burn fat through increased metabolism rates. Increase in muscles will certainly activate the process of fat loss.
Drinking a lot of water: It is good to drink water before every meal so as to decrease the amount of food intake. If you drink water first you are liable to eat less given that water would have filled up a certain place in your tummy. Less consumption means that the amount of calories you take has also decreased. It is also important for your hydration.
More meals in a day: However unlikely this may sound your metabolism rate will increased if you eat smaller meals in a day rather than three large meals. To work on how to burn fat, these meals must be nutritious with low fat, low starch, low sugar and eliminate carbohydrates that are not useful for your body.
Never miss breakfast: However strange this may seem but skipping breakfast is a big mistake and will actually make you to gain weight. Skipping breakfast will make your body to start storing fats so as to sustain up to the time that you are able to eat, which is either lunch time or supper since it is aware that your body will go for several hours without food. How to burn fat is dependent entirely on your determination.
Stay away from fad diets: there are people who are so concerned about these fad diets that they no longer eat a balanced diet in fact they don’t get the nourishment that is required. Starving or eating food that have no nourishment at all ends up lessening your muscles hence you will have more fats and less muscle.
Be aware of whatever you eat: to be successful in how to burn fat, you should be able to keep track of what you eat. Identify what helps the body to burn fat and what slows your metabolic rate. Reduce the bad foods from your meals and change these ones to good nutritious foods. Junk foods should not be encouraged. Take enough water so as not to be hydrated.
Reduce your caffeine intake or cut it out completely: Caffeine has an effect to be dehydrating to the body. It also can increase your metabolism but make you hungry fast, hence leading to you eating more often. Be sure to avoid diet cokes as well as cokes since they also have the same effect.
Exercises: To be successful on how to burn fat, exercise must be incorporated in your lifestyle. Be sure to do some exercise which will help. However good your diet might be, it will be more successful with some exercise added to it.