Weight supervision - easy but Complicated!
Let's face it - most habitancy are confused as to how to eat for health, fitness and weight management. If I had a pound or a dollar for every man who asked me what diet they should follow, what foods they should or shouldn't eat, what foods will help them lose weight, I'd be a very wealthy man indeed.
So many habitancy worry about selecting the right diet, planning their meals, organizing their gym workout etc that they don't truly get nearby to doing what they need to do, I.E. Getting in the gym, working hard and eating a itsybitsy less! This phenomenon is often referred to as "Paralysis by Analysis". Weight supervision is Easy. Okay, you need a healthy dose if will power, some coarse sense, a bit of application and a fair bit self discipline but the science of weight loss is simple.
Weight supervision is like running your bank account...if I spend less than I earn, I increase my bank equilibrium - or in food speak, I'll gain weight (specifically adipose tissue or fat). If I spend more than I earn, my bank equilibrium will decrease - this is the equivalent of losing weight. Spend too much and the bank employer will be on my case. Lose weight too fast, and my body will rebel and stop me wasting away to nothing.
To keep this analogy going, there are hundreds of credit cards, loans, types of overdraft, Hp plans etc that allow us to go overdrawn, likewise there are hundreds of diets, exercise plans, and food supplements that will help me to lose weight. You just need to stick with one plan and give it time to work. Use the one that slots as seamlessly as potential into your life style and is sustainable, manageable, practical and healthy. It doesn't matter how good the diet is, if you can't stick with it, It Will Fail! Just like at the bank, if the refund plan is prohibitive, restrictive or just unmanageable you won't be able to make the payments, no matter how provocative the interest rate was! Remember, the habitancy who are promoting diets like South Beach, Cabbage Soup, Weight Watchers, Atkins etc are trying to Sell you something so obviously they are going to tell you that their plan is the best and that it is easy to stick to, will give you the results you want painlessly and swiftly etc etc. However, the reality seldom matches the promise. Be honest - although the cabbage soup diet is virtually guaranteed to help you lose pounds, who in their right mind would want to swap great tasting food for some green, coarse and flatulence causing mush!?!
Decisions, decisions...
Ironically, the diet firm is the most prosperous unsuccessful firm ever! In new surveys it was found that 95% of dieters Fail to stick with their chosen weight loss plan because of its unpleasant or restrictive eating regime. And when our dieter "falls of the wagon", they just jump level back on someone else one and try the next beloved diet to come on the market! There is so much food facts and mis-information nearby most habitancy flit from one nutritional advent to another, seeking out the magic diet that will give them the results they seek. Let's face it - most of us want to be slimmer Yesterday! No body wants to lose a measly pound a week. Sadly though, prosperous weight loss is not sexy, fast, or dramatic. It is a slow, polite process which takes time. Very few dieters ever come to grips with this fact and are often disappointed when they fail to lose 20 pounds in a month as they were promised by some diet plan or celebrity endorsed dietician.
Many diets are impractical, unpleasant, and restrictive in the ultimate and can only be maintained for short periods of time. To make matters worse, when our dieting client returns to their old eating régime, they often put the weight they lost back on - plus some extra weight for good portion and end up not only failing to reach the goals they set for themselves but truly getting supplementary away from their ideal weight.
There are numerous physiological reasons for this happening - far too complicated to inspect here, but basically can be summarized by examining the "Starvation Response" which is triggered when energy (calorific) intake is reduced by too much.
The Starvation Response
Our bodies know that fat is important for holding us alive while periods of starvation, so when calorie intake are reduced too low, the body will try and keep hold of this important resource for as long as possible. Your body has no idea you are voluntarily eating too little. It makes the assumption that there is not enough food nearby for your survival and makes definite physiological changes accordingly. Think about it - who will live the longest when stranded on a desert island with no food...the man with next to no body fat or the man with lots? Mr. "Lean and Got a Six Pack" won't be seeing so good after a merge of weeks of itsybitsy or no food, whereas our overweight friend will be okay for a much longer period of time. Nature is so cruel!
Basically, the starvation response results in muscle loss, increased fat storage capabilities, lowered metabolic rate (daily energy requirement), increased hunger and ultimately diet failure...all of which will prolong your life when food is in short provide but in terms of weight supervision not truly what we're after, I think you'll agree.
So, how can we avoid triggering the starvation response? Quite simply, we need to make haste slowly. Aim for a itsybitsy reduction in calories, a itsybitsy increase in operation levels. The body needs to almost be tricked into giving up it's fat shop - do it too fast and we will trigger the starvation response which will, without a doubt, halt any improve and cause a rebound in fat mass gains...the so-called Yo Yo diet. Additionally, to avoid any loss of muscle, we need to engage in strength training. If your muscles are being challenged regularly, you body will keep hold of those muscles more readily, even if there is a calorie insufficiency - it's a case of "use it or lose it." Cv exercise truly promotes muscle breakdown (catabolism) where as strength training promotes the construction up of muscle (anabolism).
So, we are going to try and keep food simple. This plan (note - not a diet as this advent could be used very long term) is as easy as it gets...no complicated recipes to follow, no supplements to buy, no weird foods to consume - just easy food which will help you reach and say your goal weight.
The Alternative - coarse Sense Nutrition
I can sum this advent up in one sentence - 95% of all meal must consist of a lean protein plus fruit and or vegetables, drink only water, green tea or juices you have freshly pressed your self. That's it. Hardly earth shattering or complicated, but very effective. No calorie counting or weighing or measuring your food...just make sure every meal contains protein and fruit or veg.
What's Hot!
Protein foods...
Eggs, any "real" meat (non-processed), fish, some dairy is okay but preferably natural products like plain yogurt and cottage cheese, also nuts, beans, pulses, whey protein powder and Soya (minimal amounts for males, moderate amounts for females).
Vegetables...
Any and all except for white potatoes, and even they are okay occasionally especially post exercise.
Fruit...
Any fruit in its natural state is fine, but citrus fruits are preferred so rigorous with bananas which can be a bit calorie dense. Homemade fruit juices are also okay but avoid most shop bought "made from concentrate" juices as these are commonly so processed they are missing many of their vital vitamins and minerals and are truly only sugary soft drinks and not healthy at all. Dried fruit has some benefits but beware of overeating dried fruits as they take up very itsybitsy room in your stomach and it is easy to consume them in large quantities.
Fats...
Make sure all meals consist of a sensible whole of healthy fats. Often this will come from the protein portion of the meal but may also consist of olive oil, sunflower oil, fish oils, nut butters and oils, dairy butter (Not margarine) etc. Do your very best to avoid trans fats like the plague that they are!
What's Not!
Foods that consist of wheat and other grains should be itsybitsy so avoid bread and pasta. Noodles and rice are also a no-go. For a great many people, grains can cause intestinal hurt and abdominal bloating so minimizing their consumption may be beneficial. Morning meal cereals are commonly wheat based sugar and salt laden junk so likewise they are off the menu. This will be a departure for many of you, but once you get used to it, this is a very healthy way to eat and will help you reach your body blend goals relatively truly and without triggering the starvation response. If you must consume grains, pick whole grains, preferably organic and look into how they should best be prepared for optimum digestion and absorption. This may well involve overnight soaking and repeated rinsing for example.
Basically, if it didn't roam the earth, swim in the sea, or grow on the land, you shouldn't eat it! Avoid all processed foods and try where potential to only consume food in its most natural state. If the food is "man made" it's probably not very good for you. If it's in a packet, there are probably best choices you can make and if anyone on the ingredient list is unpronounceable then you truly shouldn't be putting it in your body!
You are what you eat...Eat Junk = Feel Junk!
Ingredients that should set alarm bells ringing and should be avoided where potential consist of anyone hydrogenated or partially hydrogenated, artificial sweeteners, emulsifiers, acidity regulators, nitrates, gelling agents, colorings, preservatives, or anyone else that sounds like it belongs in a chemistry set rather than in your stomach!
Ideally, more than one fruit/vegetable should be consumed in each meal...we need a wide collection of foods to make sure we get the full spectrum of vitamins and minerals important to retain health. One very good advent is to adopt a traffic light ideas when selecting vegetables or fruits. Simply opt foods of different colors in each meal, e.g. Red tomatoes, yellow peppers, and green lettuce. By mixing the colors of foods consumed, we are more likely to be getting a good collection of nutrients. If possible, try to buy the organic versions of all foods mentioned. Organic food is produced without the use of pesticides, insecticides, fertilizers, hormones, antibiotics and other perhaps harmful chemicals. commonly they cost a itsybitsy more but often taste much more "real". If it impossible to buy organic, make sure all food (including meats) are washed completely to take off any covering traces of chemicals.
As far as food portion sizes go - don't be too anal about weighing and measuring with the irregularity of nuts and fats which are quite calorie dense and should be avoided in very large amounts and consumed in relative moderation. When planning a meal start off with your protein portion - a medium sized chicken breast or steak for example, then pile on the veggies and add some healthy fats to round the meal off. Adjust portion sizes as hunger, energy and bathroom scales dictate.
Food establishment is something else we need to consider. The way we cook our food can be whether beneficial or perhaps detrimental to our health. preferred cooking methods consist of the following...
o Steaming - especially vegetables and fish
o Grilling - for meat and fish (Non-stick grills like the George Foreman are excellent tools for the health and waist conscious!)
o Stir frying - for most foods. Cut food up into small pieces to ensure quick frying and minimal loss of nutrients
o Boiling - for vegetables but rigorous not to over cook
o Roasting - for vegetables and meats
o Slow cooking (crock pots)
Microwaving is very convenient but the effects of microwaves on food and health are still relatively unknown. Some evidence suggests that microwaves may truly alter the chemical structure of our foods in such a way as to render them unhealthy. In one new study, plants were watered using cooled microwaved water. The plants failed to sprout and soon died. Whilst not conclusive, this does seem to suggest that microwaving may be harmful so where practical use more primary cooking methods.
If potential and palatable, try to eat fruit and vegetables in their raw state, thus preserving the vitamin and mineral content that can be lost in the cooking process. Over cooking of fruit and vegetables should be avoided at all costs as immoderate or prolonged exposure to heat can damage the fragile micro nutrients and sell out their restorative qualities...
Spice it up!
Despite appearances, meals that meet the above criteria needn't be terribly dull. It's all about using your imagination and advent up with provocative combinations of the permitted foods. Don't forget the condiments whether - healthy sauces and salad dressings can be made in very itsybitsy time and add a whole new size of taste to an otherwise uninspiring meal. Why not consider adding the following to your grocery list... It is potential to make your own sauces, salsas and dressings to spice up any meal using the permitted foods.
o Balsamic vinegar
o Olive oil (extra virgin, cold pressed only!)
o Unsalted butter (ok in small amounts)
o Sea salt
o Black pepper
o Paprika
o Chili or curry powder
o Various herbs and spices
So, there we go. I don't promise you will lose a dress size by the end of the week, nor do I swear you will be a stone lighter by this time next month. What I do assure you is this - eating the types of foods listed above and avoiding the man made "Frankenfoods" will give you the shape you want and the health you want without production your life so complicated you don't know whether you are advent or going. And the best thing? This super diet won't cost you a penny! No books to buy, no supplements to purchase, no charts to fill in. It's a easy matter of eating the foods nature intended us to eat before processed foods became the norm.
The irregularity to the rule - post exercise meals
Anyone complicated in serious exercise on a quarterly basis may find that adhering to the guidelines above may leave them feeling a bit weak or fatigued - especially post exercise. After exercise, the body's own stored carbohydrate (called glycogen) levels are depleted to a greater or lesser degree. For a similar bout of exercise to be performed, our glycogen shop must be replenished. It is foremost to try and do this as fast as potential to promote anabolism (tissue increase and repair) and minimize catabolism (tissue breakdown). To achieve this, while the post exercise period we can veer away from the guidelines above and consist of foods that are normally not normally acceptable.
Our post exercise meal can consist of more refined, lower fiber carbohydrates such as rice, pasta, bread, cereals, grains, potatoes etc. As these will now be used in the restocking of our glycogen shop and are extremely unlikely to end up being stored as fat. Post exercise, the body's main job is replenishment of glycogen shop so as a effect it will use the majority of carbohydrates consumed in this window of chance for restocking of these vital supplies of stored carbohydrates. Make sure that post exercise meals also consist of protein to kick start muscle anabolism and we have a great jump start to our after training recovery, which should lead to being best recovered for our next work out.
Good examples of post training meals include:
o Peanut butter sandwich
o Baked potato and tuna with olive oil and side salad
o Pasta with chicken in a tomato sauce
o Rice with pork and vegetable stir fry
o Cottage cheese with wholegrain bread
o 2 bananas and a handful of unsalted nuts
o Soft fruits and plain yogurt blended into a "smoothie"
o Whey protein powder blended with plain yogurt and fruit.
There are many options to opt from so just pick a few different ones and rotate them from day to day to ensure a wide collection of nutrients are being consumed.
Think of this meal as being a bonus for training hard, safe in the knowledge it will do itsybitsy to unhinge your weight supervision efforts - then return to your easy but effective eating plan for the rest of your meals.
Patrick Dale
straightforward nourishment For condition & Weight administration
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