Clean Up Your Eating Habits
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Posted On :
Feb-26-2010
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Article Word Count :
869
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Sadly we can't give you just one answer to reverse years of late-night beer drinking, fast-food binges and liberal use of salad dressings.
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We did, however, come up with 19 ways to give bodyfat a proper send-off. A big part of it has to do with your lifting and cardio regimes - keep those up. But here we step away from the gym and into your kitchen to present a practical list for cleaning up your eating habits and, as a result, your physique.
Change your Lifestyle
When you go on a 'program' to lose bodyfat, you may set yourself up for failure. A program implies an endpoint, which is when most people return to their previous habits. If you want to lose fat and keep it off, make changes that you can live with indefinitely. Don't over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for years to come.
Drink More Water
Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 1 fluid ounce of water per 2 pounds of body weight a day (that's 100 fluid ounces for a 200-pound person). Keep a half-liter water bottle by you at work, fill it five times a day and you're set.
Consume Fewer Calories than you Burn
To figure out how many calories you burn a day, calculate your resting rate (RMR) - the number of calories you burn daily doing routine activities, not including formal exercise - using this formula: RMR = bodyweight (in pounds) x 13. Next, determine how many calories you burn through exercise - a half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym and keep your daily calorie consumption below that total.
Reduce Starchy Carbs
Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. You don't have to eliminate starchy carbs completely but you should really cut back on them when trying to shed bodyfat. Limit total starch servings per day to three to five, where a serving size is 150g of cooked pasta or sliced potatoes, or 200g cooked rice.
Eat a Full, Balanced Breakfast
Your body has been starving all night long and it needs nutrients to rebuild itself. If you just catch something quick on the run instead of eating a full meal, it negatively impacts on your workout and everything else you do during the day. Eat sufficient protein (30 to 40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right.
Limit Sugar Consumption
Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water, coffee, tea or diet drinks.
Rotate your Carbs
The importance of carbohydrates should not be overlooked. It is recommended that you eat about one gram of carbs per pound of bodyweight for three to five days - these being low-carb days - and doubling that for the next one to two days, then repeating that cycle. If you weigh 200 pounds, eat 200 grams on low-carb days and 400 grams on other days.
Drink Black Coffee
Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose, but the caffeine effect is lessened when you eat a high-carbohydrate meal with it. Drink one to two cups of black coffee within two hours of working out, and emphasize healthy fats and protein if you're drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat), and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.
Avoid Drastic Calorie Reductions
Any competitor who drastically cuts calories to try to get leaner for a show learns that that's not the best way to diet. You end up looking flat and depleted. The same holds true for non-competitors; aim for a modest decrease in calories instead. Smaller bodybuilders shouldn't cut more than 200 to 300 calories per day, and larger bodybuilders shouldn't cut more than 500.
Eat 5 to 6 Meals per Day
Dieters often decrease the number of daily meals in an attempt to reduce calories - a big no-no. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories (by increasing thermogenesis, the production of heat, in the body). Calculate how many calories you want to consume per day (see tip 3), and spread them evenly across five to six meals.
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Article Source :
http://www.articleseen.com/Article_Clean Up Your Eating Habits_12026.aspx
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Author Resource :
Dhananjoy has expertised in content writing.
Distributed by Fat Burners - Burn Your Fats
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Keywords :
Fat Burners,
Category :
Health and Fitness
:
Alternative Medicine
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