Nutitional values for weight loss?
- 04-04-2009, 09:29 PM
Nutitional values for weight loss?
I'm doing pretty well with understanding calories and my specific daily goals. But I'm a little unsure about the other daily values in most foods.
Currently about 184lbs and 5'10"ish what should my min and maximum values of fat, sugars, carbs and sodium be at? I know too much of any of these is not good, but where should I be cutting off or lowering them to?
I've been keeping track of my food intake on an on-line site that tally's all of me foods, but I'm not sure if my above is too much or too little.
I would like to get to 170ish, lose my belly flab and possibly move on from there. So my main goal is just weight loss.
Any help would be appreciated.
- 04-06-2009, 07:35 AM
1. Don't look for miracles overnight
Keep in mind when we say lose weight fast, you can only do so at a rate which keeps you healthy and takes off those extra pounds without making you feel ill.
Don't expect miracles in a week, but if you adhere to the tips below, your weight loss over a month or two, will be very noticeable and you will fell healthier and happier.
2. Eat good carbs
Don't cut carbs! Your body needs them as fuel. All you need to do is eat good carbs such as brown rice and vegetables and cut out the refined ones.
3. Have one day off a week
Stick to your diet for weight loss for six days a week on the seventh eat what you want. If you fancy a pizza or a burger have one.
The major problem with diets (and why people don't stick to them) is they deprive you have choice.
If you can't have something you want it more!
One day off out of seven gives you back choice and will make the rest of your diet easier to adhere to longer term.
4. Have healthy quick snacks made up
When we all were in a hurry go for quick snacks fast food etc.
The trick here is to have some healthy foods made up in advance, or on hand in the cupboard to make up.
Tinned tuna, salmon, sardines and mackerel are great for this. Simply get them out, do a baked potato and add some salad for a tasty meal in around 10 minutes.
5. Eat healthy fats
You don't have to give up fats just make sure you eat healthy ones i.e. non saturated ones.
6. Eat Fiber
Eating fiber is great as it fills you up for longer.
As it cannot be digested it is discarded along the way and takes fats from other foods with it.
Most people don't eat enough fiber so make sure you do!
7. Don't fry food
Avoid frying always go for grilling or boiling to cut down your unhealthy fat consumption.
8. Eat naturally from the earth
Go organic and try and eat natural foods.
Not only do they have less fat, they also tend to have more nutrients and less harmful additives.
9. Eat breakfast
You body needs to be fueled after sleeping, so not only will it get you off to a great start and give you energy, it will help you avoid hunger pangs later in the day.
10. Drink lots of water
Drinking water is one of the most important catalysts for losing weight.
Many hunger pangs are simply thirst pangs, so before you reach for food drink water. Water also helps the body metabolize fat better, so drink 2 – 3 liters per day.
11. Eat five meals a day
Eating more frequently will stop you from feeling hungry and will keep your body healthy and alert.
Eating five meals a day also means that you will never have hunger pangs.
Obviously, make sure that your portion sizes and calorie intake are in line with your weight and build!
12. Eat a balanced diet
Fad diets don't work; they deprive you of foods you should eat and are so difficult to follow most people give up and finally, there unhealthy!
If you lose weight fast you will gain it back (maybe more) just as fast. You need to eat a well balanced diet of carbs protein and fat.
The above tips for weight loss can be incorporated in any balanced diet for weight loss and will ensure you will lose weight at a fast but healthy rate.
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