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Nutrition Information |
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Nutrition Tips to Improve Fat Loss
Incorporating these fat loss tips will improve your nutrition program. Start off slowly and add one a week, you don't have to adopt all of them at once. Before long, you've cleaned up your nutrition program and on your way to reaching your goal. Trendy diets, fads and the infomercial product of the month, are not going to help you reach your weight loss goals. A well thought-out nutrition and exercise program will. Eat breakfast Proven time and again, those who eat breakfast are more successful at controlling their weight than those that don't. Plus, when doing strength training exercises (and you know you should be), it's even more important to make certain you fuel those muscles after an overnight fast. The perfect time for burning fat because glycogen, blood glucose and insulin levels are all low. Unfortunately, it may also be perfect for burning muscle, because glycogen levels are low, and levels of the catabolic stress hormone cortisol are high. If you skip breakfast and eat lunch at noon, you're not only in a highly catabolic (muscle wasting) state, you're also sending an unmistakable starvation signal to your body. Eat less sugar Start reading labels! Sugar is hidden in almost every commercial food item. A single tablespoon of ketchup gets 3 of its 4 grams of carbs from sugar. A 12 oz can of cola has a staggering 40 grams of sugar, and ALL of the carbs in a cola are sugar! Why does that matter? Simple sugars are digested very quickly and cause a rapid spike in blood sugar. Your body then releases large amounts of insulin. Insulin quickly clears the glucose from the bloodstream leading to low blood sugar (hypoglycemia.) Low blood sugar causes cravings, hunger, weakness, mood swings and decreased energy. These cravings for sugar result in a vicious cycle of ups and downs in blood sugar levels throughout the day. Eat More Often Studies have shown that those who eat 4-6 smaller meals per day have less body fat than those eating 2-3 meals a day, even if both groups eat about the same number of calories. This is because of maintaining steady blood sugar levels. Too much insulin activates fat storage enzymes and forces fat in the bloodstream into fat cells for storage. High insulin levels also inhibit enzymes that promote the breakdown of existing stored body fat. You can manage your blood sugar and insulin levels by choosing fewer simple carbohydrates, more complex carbohydrates, eating fiber and having your carbohydrates with lean proteins approximately every three hours. Eat protein Be sure to include enough protein for your level of activity (you are exercising?right?) Protein speeds up your metabolism because your body has to work harder to digest, process, and utilize it compared to fats or carbs. The "thermic" effect of protein is one of the reasons that a higher protein diet is more effective for fat loss than a diet high in fat or carbs. Too much of any food can be stored as body fat, but protein is less likely to be converted to fat than any other nutrient. Eat nothing from a box The closer your food is to nature the better off you are. Have you looked at the ingredients list in most packaged food these days? You need to be a scientist to figure out what half the ingredients are. Stick to real, wholesome foods, fruits, vegetables, whole grains, lean protein, etc. Eat your vegetables I don't mean fast food french fries. Try to get as many vegetable servings into your meals as you can. It's nearly impossible to over eat vegetables. They are full of fiber and will help keep you full between meals. They also contain loads of antioxidants. Raw is great, steamed is another good way to have them. Hold the heavy cheese sauces please! Eat protein and carbs together If you want to keep your blood sugar in check, then don't eat your carbs by themselves. Strive to always have balanced meals of protein, carbs and healthy fats. You'll feel better and your muscles will thank you. Prepare your own food Best for several reasons?It's cheaper than eating out, you know exactly what you are eating, and it saves time. It takes no more time to cook up 6 healthy chicken breasts than it does to cook one or two. Make things easy. Prepare them over the weekend and your lunches for the next few days are done. While you are at it, put on a pot of brown or wild rice, or bake up some sweet potatoes and you're good to go. Drink water LOTS! Most people are already dehydrated. Strive to drink a gallon a day. If you drink a lot of coffee, then you need an extra 8 oz for each cup of coffee. Exercise will put more demands on your fluid levels. You need water. Drink 50-75% of your body weight in ounces of water. Add an additional 16 oz for strenuous exercise. No complaining! Get more exercise Get some exercise on most days of the week, and alternate between strength training exercises and cardio training. If you are a beginner, shoot for two weight workouts a week and progress to 3 or more depending upon your goals. Get in as many cardio sessions as your schedule will allow, but aim for at least 3. Commit to adopting these nutrition program changes and you'll be well on your way to reaching your weight loss goal, whether it's ten pounds or many more. Sound nutrition and exercise will always succeed in the long run. Don't give into the temptation of fads. The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program. --- You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article. � By Rick DeToma Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at: http://www.tailored-fitness-home-workouts.com/contact.html Get more tips like these by subscribing to Tailored Fitness News http://www.tailored-fitness-home-workouts.com/newsletter.html
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MORE RESOURCES: Hawaii vacation rentals do better in 2024 Travel Weekly Sedona leaders say vacation rentals are driving a housing shortage emergency ABC15 Arizona in Phoenix ‘An attack on local control’: Bill aims to curb KY cities’ oversight of Airbnb, VRBO Lexington Herald Leader Why Hawaii Vacation Rentals Plummeted To 52% Beat of Hawaii Supervisors address development of short-term vacation rental ordinance Calaveras Enterprise Manatee County Commission votes to pursue regulation of short-term vacation rentals Sarasota Herald-Tribune The boom in short-term rentals in the Poconos means there’s ‘a little less of that neighborly vibe’ The Morning Call The 7 Most Important Features in a Vacation Rental TravelAwaits 6 Romantic Year-Round Airbnbs in Massachusetts Only In Your State North County Report: More Vacation Rentals, More Problems Voice of San Diego Flamingo hotel operator is now offering luxury vacation rentals complete with concierge service The Santa Rosa Press Democrat Why rich Americans are ditching their fancy hotels on vacation Business Insider Northern Michigan communities try to balance vacation rentals with year-round housing need UpNorthLive.com 5 Romantic Airbnbs in Oklahoma, Ideal for a Getaway All Year Long Only In Your State Tripadvisor Shutters Vacation Rental Direct Bookings in Favor of Third-Party Providers Skift Travel News Indian Rocks Beach votes to weaken vacation rental rules ABC Action News Tampa Bay It's Not Your Imagination: Palm Coast Homes Used as Vacation Rentals Increase by 70% in 2 Years, to Over 500 FlaglerLive.com Capital One Travel Adds Vacation Rentals — And You Can Earn 5x Miles on Venture Cards Upgraded Points NOLA Short-Term Rental Hosts Are Raking It In Ahead of Super Bowl Realtor.com News Vacasa founder Breon launches new vacation rental startup Fairly Short Term Rentalz Gulf Shores Rentals Gulf Shores & Orange Beach Tourism Letters to the Editor: This is what happens in a beach town when vacation rentals take over Los Angeles Times Citing housing crisis, Santa Cruz County supervisors take aim at vacation rentals Lookout Santa Cruz Newsom signs consumer protection bills on vacation rentals, overdraft fees and credit scores Capital Public Radio News 6 Romantic Airbnbs in Wisconsin, Ideal for a Getaway All Year Long Only In Your State Maui lawmakers discuss rebuilding 'nonconforming' structures in Lahaina, vacation rentals KITV Honolulu Hawaii County Council’s vacation rentals bill shelved Honolulu Star-Advertiser DeSantis vetoes short-term vacation rental bill Florida Phoenix Disrupting the Vacation Rental Market: Solana Spanish GlobeNewswire Short-Term Rental Headwinds: U.S. Supply Growth Is Slowing Skift Travel News Orange Beach Rentals Gulf Shores & Orange Beach Tourism Cocoa Beach cracks down on misleading vacation rental ads amid resident complaints WKMG News 6 & ClickOrlando Florida Gov. DeSantis vetoes vacation rental bill that gave state more authority Tallahassee Democrat Italy cracks down on self check-ins for short-term vacation rentals FRANCE 24 English West Michigan beachfront town works to ban short-term vacation rentals Detroit Free Press Maui County weighs phasing out vacation rentals Hawaii Tribune-Herald Hawaii’s vacation rentals total nearly 6% of housing supply Hawaii Tribune-Herald Honolulu Has Been Fighting Over Illegal Vacation Rentals Since The 1970s Honolulu Civil Beat Florida Gov. Ron DeSantis talks about Anna Maria Island vacation rental conundrum Sarasota Herald-Tribune Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change - Honolulu Civil Beat Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change Honolulu Civil Beat Buckingham Vacation Rentals Visit Lake Tahoe Board to consider proposal to boost vacation rental compliance through enhanced outreach The Palm Springs Post News List City of Sarasota Beachfront Rentals Gulf Shores & Orange Beach Tourism Lincoln County extends moratorium on new vacation rental licenses KLCC FM Public Radio Palm Coast sets down local rules over short-term rental units through Airbnb, other owners Daytona Beach News-Journal Want a Bargain on Your Beach House Rental? These Are the Cheapest—and Priciest—Months Realtor.com News Best Mattress for Vacation Rentals (2025) Mattress Clarity I'm a full-time traveler. I use these 5 questions to spot red flags in any vacation rental listing. Business Insider 8 Frank Lloyd Wright Locations You Can Rent for Vacation Midwest Living Indian Rocks Beach prepares for legal fight after rejecting vacation rental compromise ABC Action News Tampa Bay Maui Council Budgets $300,000 To Study Impacts Of Eliminating 7,000 Vacation Rentals Honolulu Civil Beat Whitefish makes headway on shutting down illegal vacation rentals whitefishpilot.com Explore Top-Rated Vacation Rentals in Fort Morgan, AL Gulf Shores & Orange Beach Tourism Draft short-term vacation rental policy heats up debate of South Maui Community Plan update Maui Now Maui County’s vacation rentals at 49.3% occupancy in June, down double-digits from last year Maui Now Maui County’s Move Against Vacation Rentals Likely To Bog Down In Court Honolulu Civil Beat The Surprising Positive Benefits of Short-Term Vacation Rentals Palm Springs Life Gov. DeSantis vetoes vacation rental bill News 13 Orlando |
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