Best foods

How to Eat the Best Foods for Weight Loss

from wikiHow - The How to Manual That You Can Edit
In order to attain the best fat loss (and health) results, it’s best to stick to foods that are as close to their natural state as possible. The problem with fast food or packaged meals and snacks is that they are highly processed and contain chemicals, preservatives, excess sodium and are often packed with saturated fat and sugar. When the goal is to lose fat, sometimes people focus on the quantity of what they are eating more than on the quality and types of food they are putting in our mouths. In all reality, up to 80% of successful results in weight loss depends on diet alone. While food quantity is definitely important, fat loss results will almost certainly plateau if the wrong foods are being consumed.

Steps

1. Choose the right CARBOHYDRATES. Whole grain and whole wheat pasta, brown rice, rolled oats, potatoes and sweet potatoes, cream of wheat, 100% whole wheat bread, beans and legumes, fruits such as berries, apples, and melons, and veggies are all carbs that are unprocessed and retain all of their natural nutrients and fiber. They won’t spike blood sugar and will be used more efficiently for energy instead of fat storage!
2. Choose the right PROTEINS. As with carbs, protein that is unprocessed is always best. Also, some protein can be high in saturated animal fats which should be highly avoided. Lean protein that is close to its natural state includes skinless chicken breast, skinless turkey breast, pork tenderloin, white fish and salmon, shellfish, lean beef (loin or round), egg whites, and low fat cottage cheese. Whey protein powder is also a great way to consume lean protein.
3. Choose the right FATS. Anything natural and unsaturated is the way to go. It’s best to stick to Monounsaturated and Polyunsaturated fats such as olive oil, flax seed oil, avocado, nuts and seeds, and natural nut butters.
4. Drink a lot of WATER and avoid calorie and sugar loaded drinks like soda and juice. Drinking COLD water will actually increase your metabolism more than water kept at room temperature
5. When consuming DAIRY products, make sure they are LOW SUGAR, LOW FAT or FAT FREE such as skim milk, low fat cheeses, low sugar yogurts (try Greek Yogurt), and low fat butter (try spray butters)
6. Go easy on SUGAR. Try not to add table sugar to any of your food, try natural sweeteners like Stevia, Truvia, all natural honey, small amounts of all natural maple syrup
7. Go light on SALT. Try not to add salt to your food, avoid processed and fried foods
8. Use SPICES to flavor your food. Spices such as chili powder, cinnamon, garlic, ginger, and parsley have all natural fat burning effects

Tips

• Prepare food ahead of time so you always have something healthy available if you are in a hurry
• If you are craving something like pancakes or pie, try to make a healthy version.
• Try to eat 4 to 5 small meals per day to keep metabolism running strong
• Keep healthy snacks at your desk at work

Related wikiHows

• How to Dieting for Weight Loss

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Eat the Best Foods for Weight Loss. All content on wikiHow can be shared under a Creative Commons license.

Weights

How to Lose Fat With Weights

from wikiHow - The How to Manual That You Can Edit
In the world of fitness, it is common knowledge that losing fat with weights is not only effective, but simple. Lifting weights burns calories, although not as much as aerobic activity such as running, bicycling or swimming. When you burn more calories than you eat, you lose weight. Additionally, the extra muscle tissue you build through lifting will burn more calories than your body's fat tissue, even when you're resting. Weight training should be combined with a healthy eating habits, daily activities and aerobic exercise as part of a well-rounded healthy lifestyle.

Steps

1. Warm up by walking for 3-4 minutes. You can use a treadmill to accomplish this.
2. Do strength training using your own body weight before or after aerobic exercises, such as push-ups, sit-ups or squats.
3. Incorporate hand held weights into daily activities and exercises, such as walking or running.
4. Substitute some aerobic sessions with weight training sessions. For instance, instead of 4 days of running a week, run for 3 days and lift weight for 1. You can also cut the time you do aerobic activity on a given day and replace it with strength training.
5. Drink water after every 10 minutes. It gives stamina and increases fluidity in your body. Also, it helps in engaging other exercise and burning fat.
6. Circuit training - moving quickly from one strength training exercise to the next - can keep your heart rate up and help you burn more calories while strength training.
7. Research the different types of exercises by looking in your favorite fitness magazine or by using your favorite search engine online. Many fitness experts also have recommendations on their online sites. Many exercises do not require weights, but use only the weight of your own body.

Tips

• • Big Misconception: You can't lose fat around just a specific area through strength training. For instance, doing squats to build leg muscles will not by itself reduce fat around your legs. Additionally, doing situps or crunches will not target belly fat. However, building muscle will make those areas look better by reducing the surface area over which the fat is spread.
  • Big Misconception: Women are especially concerned with the idea of losing fat with weights because of the misconception that they will end up looking like a male body builder. It takes years of intense weight training to look like that. Weight training is great for both sexes and can contribute to a fit, healthy look.

Warnings

• As always, talk to your health care provider or fitness expert before beginning any fitness routine to ensure that you are performing the best exercises for your weight loss goal in a safe and healthy manner.

Related wikiHows

• How to Build Muscle
• How to Bench Press
• How to Build a Low Cost Home Gym
• How to Get Wider Shoulders
• How to Get Better Biceps
• How to Enjoy Yourself at the Gym
• How to Do Leg Lifts

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Fat With Weights. All content on wikiHow can be shared under a Creative Commons license.

I don't know about you guys but for protein i eat turkey meat! I just had a big salad with turkey meat!

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