This seems obvious, but most people don't know how many calories they're actually eating. Between "hidden calories" and mindless eating - you could be eating 400-600 more calories a day than you realize - specially if you don't prepare your own food regularly.
In addition, to actually lose fat, the type of calories matter. A high carb/high hypoglycemic index diet - even if the calories are in check - will not help you reach your fat-loss goals. You need to consume the right combination of protein, carbohydrates, and healthy fats to build muscle and burn fat.
For most people, a 40/30/30 ratio works great. If 40 percent of your food comes from carbs, 30 percent from protein, and 30 percent from fat - you're set up well. However, that ratio is not the golden rule for all body types and goals.
Many people have to keep their carbs under 20% to burn fat successfully. If you do, make up the difference with healthy fats 20c/30p/50f to give your body an alternative energy source.
Do research and find what works best for you - we can help support.
Protein does more than build and repair muscle tissue. A 2003 study published in "Journal of Nutrition" found that, even though two groups of overweight women consumed an identical number of calories, the group whose members consumed a diet including 128 grams of protein per day lost more weight than members of the group consuming 68 grams of protein.
Protein also increases satiety at meals, which can help you feel satisfied longer, help you eat less throughout the day. High-protein diets (diets 30% of protein or higher) also have been shown to have positive results on the body's blood lipids, glucose levels, and muscle-to-fat ratios.
Protein increases satiety at meals, which can help you feel less hungry and therefore eat less throughout the day.
While getting enough protein is essential, fat-loss requires consitency. Choose high-protein foods at every major meal - especially over heavy carb options - and results will evolve over time.
The only liquid your body really needs is water. Sure you can have coffee, tea, and milk, but a steady stream of sugary beverages will undermine fat-loss. A pumpkin spice latte can easily be over 300 calories, Starting each day with an extra 300-400 calories will make the challenge that much harder.
Booze will undermine fat loss faster than just about anything. An occassional beer or glass of wine won't hurt you, but having multiple drinks on the weekend (or daily) must stop if you want to lose body fat. Alcoholic beverages are usually high enough in calories that they are stored as fat, alcohol also negatively impacts your metabolism, and finally, they alcohol impairs your judgment. So instead of making healthy food choices, your altered state will help you justify pizza and wings.
1.Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003 Feb; 133(2): 411-7.
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