Nutritional Difference Between Steel Cut Oats And Old Fashioned Oats 5 Tips To Lose Body Fat The Healthy Way

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5 Tips To Lose Body Fat The Healthy Way

If you are going for a bodybuilding regime then you will need a training program on a serious level. If you’re looking to achieve a “beach body” figure, then generally, you don’t need as much training to achieve your goal.

For those who are very overweight (50 pounds and over) it is best to start with aerobics and weight training to make sure you are not putting dangerous stress on your body at this point. Be patient and consistent during this phase of your program to give your body the time it needs to progress to the next level of intensity. Walking is an ideal example of low intensity aerobic exercise to start with. Then definitely combine this with weight training. The best choice at this stage would be high repetitions with moderate weights that work as many muscle groups as possible, especially large muscles.

While on this “lose body fat” journey you need to maintain a certain amount of body fat for recovery purposes. It is 3-4 percent for men and slightly higher for women. At the high end, a healthy percentage would be 10 percent for men and 15 percent for women.

But always, the last 10 or so pounds of body fat seem to be the hardest to burn. The best ways to lose fat often depend on one’s level, so it’s best to plan accordingly.

Tip #1. The workouts. Start with moderate aerobic exercise and light weight lifting. As your body begins to adapt and make sure you are not putting dangerous stress on your body, gradually increase the intensity of these exercises.

Tip #2. The Bad Fats. Start reducing the “bad fats” in your daily meals. Just what are “bad fats”? Saturated fats and trans fats are bad for you because they raise your cholesterol, which can lead to heart disease.

Examples of saturated fat are cuts of meat, poultry with skin and fat. Some examples of trans fats are vegetable shortening, commercially baked pastries, and packaged snack foods. Research has shown that these types of fats affect the dam because they cause fat storage.

Tip #3. The Good Fats. On the other hand, “good fats” such as omega 3 and six fatty acids actually have a fat-burning effect because they help activate the metabolism without stimulating insulin in the bloodstream. An increase in your insulin will cause more fat storage. It also fills you up better than other foods, so you don’t need to eat as much. Good fats fall into two basic categories, monounsaturated and polyunsaturated fats. Examples of these are olive oil, peanut oil, avocados, nuts and fatty fish like salmon and tuna.

Tip #4. Carbohydrates, fibrous and starchy. Fibrous carbohydrates include vegetables that are usually high in fiber and always low in calorie density. They are difficult to eat because of their low calories and if you combine them with lean protein there is one perfect food that can actually cause fat burning automatically. Examples are spinach, lettuce, green beans, broccoli, etc. Think shelterless greens and vegetables here.

Starchy carbohydrates are often misunderstood. They are high in calories and are usually avoided during a fat loss phase as they can be a major insulin trigger. But if you want to gain muscle or fuel an athletic lifestyle, then add them to your diet but eat less of them. The key is to choose the right ones and time your drink right after exercise.

Examples of some better carb foods would be white baked potatoes, brown rice, and old fashioned or steel millet.

Tip #5. Meats While meat is an important source of iron and protein, meat in particular, again, has been linked to cancer in recent studies. I suggest cutting it back if it’s in your daily diet and focusing on white meats when you do eat it. Examples of these are white beef, beef, chicken and pork.

Examples of plant-based protein alternatives include asparagus, broccoli, cauliflower, and soybeans.

Hopefully these tips will help you in your quest to get in shape and lose body fat. For more information you can visit my website.

James D Sundance

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