Losing weight does not necessarily mean eating less. The types of calories you consume, coupled with when you eat them, may affect your ability to lose weight. To lose weight quickly, take these steps to adjust your diet and optimize weight loss results
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Eat 1 gram of lean protein per kilogram of body weight each day. Consume more of calories from lean protein, rather than from carbohydrates and fat, will keep your metabolism burning hotter longer without dieting.
Consume a balanced diet. Consume 30 percent of calories from lean protein, 45 percent of calories from carbohydrates, and 25 percent of calories from fat.
Eat slowly digest, low glycemic index carbohydrates. Foods like potatoes, brown rice and oatmeal, are packed with fiber, keeps you full longer and will prevent your blood sugar shoots, making you hungry.
Eat healthy fats to accelerate fat loss. Instead of eating trans fat and saturated fat, choose unsaturated and monounsaturated fats packed with omega-3 fatty acids. Try flaxseed, avocado, salmon, walnuts, almonds and olive oil.
Drink 8 to 10 cups of water daily. Boosting your water intake will flush out toxins, helps you be more productive and intense training, increase your metabolism by causing a thermogenic effect, and stimulate weight loss.
Eat 5-6 meals every day, and be sure to eat every 2 to 3 hours. Dieting by limiting calories and go hours without eating can be counter productive. Frequent, small meals keep blood sugar and insulin levels stable, and keep your metabolism firing, which will help you lose weight fast.
Keep track of the foods you eat every day in a Food Journal. People who have significant weight loss results, such as The Biggest Loser contestants, keep track of what they eat. Studies show that people who keep a Food Journal lose much more weight than those who do not.