How Can I Lose Weight – Part 2

The following article is How Can I Lose Weight. Make a decision to avoid diets and you will improve your health and fitness and lose weight.

In part 2 you will be learning how to have a new life of lean muscle and healthy weight through behavioral change that will replace the lifestyle you are presently living.

When you are eating nutritiously, it is important for your carbohydrates, proteins, and fats to be in balance so you will have a high metabolic rate and increase your fat burning.

The fad diet of the day may seem new and fun, like the “Hollywood Diet”. If you want to lose weight and stay healthy then eat food that is full of vitamins and minerals and that will give your body what it needs.

Types of Foods to Eat and Types of Foods to Avoid

To keep up a high energy level during the day it is essential to consume complex carbohydrates like pasta, whole grains, breads, and cereals.

Keep soda pop, candy and processed baked goods and other simple carbohydrates to a minimum.

These foods have little or no nutritional value and will become excess fat if you do not control your consumption.

You can forget about how to lose weight fast if you are eating too many low carbohydrate foods. There is a connection between our blood sugar levels and our insulin. Our blood sugar level is regulated by our insulin and it will store excess sugar as extra fat. When we are very tired and hungry it is sometimes because our blood sugar is too high and then if we are not careful this cycle can repeat itself. Complex carbohydrates in sensible amounts can prevent this problem. In order to maintain the cell structures of your body and build lean muscle you will need to eat those foods that are high in proteins, like soy products, beans, lean meats, poultry and fish. If you eat too much protein and it is in more than what your body requires, the excess protein will be stored as fat and the health of your kidneys and liver will be adversely effected. If you are sensible with your protein consumption you should be ok.

If you are measuring your protein consumption then for each pound of your bodyweight have about 0.5 grams of protein. This is the amount you need to help the growth of your lean muscle tissue.

Sources of Protein

The 2 sources of protein come from animals and plants. Most of our protein comes from animal sources in the United States. A word of caution from recent data suggests that too high of an amount of protein in your diet can increase your risk for disease.

If you compare eating animal protein to eating plant protein you will be hungrier after eating animal protein because of the lower amount of fiber in animal protein.

You will not burn extra fat if you consume an excess of animal protein.

Try and get most of your protein from plant sources, such as soy, beans, legumes and less from animal sources.

The fats in nuts, oils and protein are fats that it is important to eat. Fat is a key component to the regeneration of your skin, hair and nails.

There are many fad diets around that have people on very low fat diets and others that are very high fat diets.

The most significant idea to remember is to not go to extremes but do include in your diet lean protein and also small amounts of nuts, seeds and oils.

Your Portion Sizes

I would suggest that instead of counting calories to determine the quantity of nutrients you plan to eat, that you have portion sizes that are approximately the size of the palm of your hand. At each meal eat a balance of 1 portion of protein and 2 portions of complex carbohydrate and vegetables.

eat larger portions of green vegetables, they are low in calories and will give you extra fiber and enzymes that will help you in your digestion.

Eating plenty of green vegetables will also give you the vitamins and minerals that you want to sustain good health. Remember to eat foods high in nutrition. This will help you to burn fat and as a result you will lose weight faster.

How many meals per Day?

To burn the most extra fat how many times should we eat per day.

If you have a flexible schedule then it is much better to eat many times a day and in smaller portions. When you eat many small meals a day it will raise your metabolism every time you eat. If possible eat 5 or 6 small meals a day with a lapse of about 3 hours between eating.

The three meals a day habit may be difficult to break. When this is the case then keep the 3 meals a day that you are accustom to, but eat smaller quantities and add 2 or 3 more meal times during the day where you will have an energy bar, a fruit or another healthy snack.

The key is to focus on foods that your body needs, if you do this you will be full for a longer period of time.

New Recipes

Try fresh recipes to find what tastes delicious for you. Choose some healthy foods that are good for you and then find recipes that have those foods included and omit the unhealthy foods.

Behavioral Change

Use Behavioral Change to implement the changes that you want in your new healthy eating habits. This will insure that you are on your new healthy eating plan until your reach your goals and forever if you want to stay healthy and fit.

For more useful informatiabout about losing fat permanently by Paul Smith visit 7 Secrets of Permanent Fat Loss and Fitness.