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Eating Rules For Faster Weight Loss



Eating Rules For Faster Weight Loss,
Important rules of Dieting if you  Really
want to lose weight.

Losing Weight is really not that big battle as
we make it out to be. Just follow these basic
rules and know what you had been doing
wrong all along.

Reach for high-energy foods
Your body needs fuel to exercise, and the
source of that fuel is food. That's why some
people report feeling hungrier when they start
to work out. If you're trying to lose weight, this
could be counterproductive—unless you find
the right balance of healthy, filling
foods.

The typical American diet is loaded with
refined or simple carbohydrates such as white
flours, rice, and pasta, and pastries, soda,
and other sugary foods and drinks. These
carbs, which lack the fiber found in complex
carbs (whole grains, fruits, and veggies), are
metabolized by your body quickly. So while
you may feel raring to go after eating them,
that energy boost will soon be followed by a
major energy slump, making it hard to give
your all during your workouts.

Stick to a diet based on these 7science-backed components.


1. Fiber
Eat at least 20 grams of fiber per day from
whole grains, fruits, and vegetables. Fiber
helps keep you feeling full longer—a big
benefit when you’re trying to lose weight. A
study from Brigham Young University College
of Health and Human Performance
demonstrated that women who ate more fiber
significantly lowered their risk of gaining
weight. Each gram of fiber eaten correlated to
1/2 pound less body weight. The researchers
suspect that the higher fiber intake led to a
reduction in total calories over time.

A 2009 study from Brigham Young University
College Of Health And Human Performance
demonstrated that Women who ate more fiber
significantly lowered thir of gaining Weight
and Fat.


2. Good Fats
These include monounsaturated fatty acids
and omega-3 fatty acids, found in oils, nuts,
avocados, certain fish—and yes, even
chocolate! Eat 3-4 servings daily.

A study published in the journal Appetite
shows how these fats—besides being good for
your heart—can help you feel fuller longer
after meals. The study participants with a
higher intake of omega-3 fatty acids (more
than 1,300 milligrams a day, either from foods
or from supplements) reported feeling less
hungry right after their meals, as well as 2
hours later, compared with a lower omega-3
intake (less than 260 milligrams a day). Less
hunger means less munching and an easier
time keeping calories in check.

More specific research has been done on
walnuts, a good source of monounsaturated
fats. An Australian study had participants
follow a healthy low-fat diet, either with
walnuts or without. Both groups ate the same
number of calories and lost approximately the
same amount of weight at 6 months. But
during the next 6 months of the year long
study, the walnut-eaters continued to lose
weight and body fat, while the other group
stopped losing—even though they were still
following the same diet.



3.Get Enough Calcium & Vitamin D
Strive for three servings of calcium- and
vitamin D-rich foods a day. These nutrients
often occur together in foods, especially dairy.

Calcium and vitamin D work together in your
body, primarily to strengthen your bones. But
if the latest research is any indication, both of
these nutrients may flex some muscle in your
weight loss success. Dairy foods are the
prime source of calcium and vitamin D in the
diet. In a study from Johns Hopkins Bloomberg
School of Public Health, college students who
came closest to meeting the three-a-day dairy
requirement while eating an otherwise healthy
diet weighed less, gained less, and actually
lost belly fat, compared with students who
consumed little or no dairy.

Moreover, vitamin D by itself may play a role
in weight control. Extra body fat holds on to
vitamin D so that the body can’t use it. This
perceived deficiency interferes with the action
of the hormone leptin, whose job is to tell your
brain that you’re full. And if you can’t
recognize when you’re satiated, you’re more
likely to overeat.

You may also want to consider a vitamin D
supplement. The latest research suggests that
this nutrient may be a factor in protecting you
from everything from heart disease to memory
loss and even chronic pain. Evidence is
mounting that we need more than the current
recommended intakes, especially as we age,
because older skin produces less vitamin D
(and sunscreens block the body’s ability to
use sunlight to produce this vitamin). That’s
why the leading experts in vitamin D research
are now recommending a daily supplement of
1,000 IU of vitamin D—the kind most readily
used by the body.

Daily Recommended Calcium Intake
Men and women ages 19-50: 1,000 milligrams
Men and women age 51+: 1,200 milligrams
Daily Recommended Vitamin D Intake
Men and women ages 19-50: 200 IU
Men and women ages 51-70: 400 IU
Men and women age 71+: 600 IU

 


 

4. Green Tea
Sip at least 3 cups of green tea every day.
Catechins, the antioxidants found in high
amounts in green tea, have been shown to be
helpful in promoting weight loss, specifically
belly fat. If caffeine is a concern, decaf tea is
an option. Some decaffeination processes,
however, can lower the antioxidant content so
you might want to have an extra cup or two.
In a study at the USDA Human Nutrition
Research Center on Aging at Tufts University,
participants who drank the equivalent of 3
cups of green tea a day lost twice as much
weight as those not drinking tea. The tea-
drinking group also lost significantly more belly
fat than the non-tea drinkers.
If you like citrus, the news gets better.
Replacing some of the tea brewing water with
citrus juice, such as lemon, lime, orange, or
grapefruit, allows your body to use more of the
tea’s catechins. You can drink your green tea
freshly brewed for a warming hot drink, or
chill it after brewing for a refreshing cold
drink.


5.Power Up On Protein
Aim for three servings of lean protein (such as
fish, white meat chicken and turkey, pork loin
chops, and lean beef sirloin) per day. In
addition to being an essential nutrient, protein
helps to keep you feeling full longer, which is
a big benefit when you’re trying to lose weight.
In a small 2009 study, participants who ate a
higher-protein breakfast were more satiated
afterward (and took in fewer calories at lunch)
than those who ate a low-protein breakfast.
Be sure to vary your protein sources and
include plant ones, too.


6. Meal Skipping, Juice Fasts, and Crash Diets 
Will Backfire. Always

When you lose weight on a fast or a crash diet,
you don't learn to eat healthier, adjust your portion
sizes, or deal with whatever is triggering your overeating
in the first place, so the pounds quickly return,
Frutchey says. The physical damage goes deeper.
"The worse the quality of a diet or the more restrictive it is,
the more you end up burning precious muscle to supply energy
," Dr. Aronne says. "You're losing muscle instead of fat,
so the weight loss is just an illusion of success."

Use it to lose it. Depending on how much weight you need to drop
and how much you currently eat, try to cut 500 to 1,000 calories
a day through both diet and exercise, Frutchey advises.
Limiting yourself to about 1,500 calories a day won't leave you
starving, but it will help you see motivating changes on the scale



7.Stay Hydrated With Water
Studies from Stanford Prevention Research
Center suggest that water helps promote
weight loss in two ways. First, drinking more
water—at least 4 cups per day—was linked to
a 5-pound weight loss over the course of a
year. According to the researchers, this
amount of water increases the amount of
energy or calories your body burns. Second,
substituting water for sugary drinks—sodas,
sports drinks, flavored drinks, and sweetened
milks, coffees, and teas—resulted in even
more weight loss. The exact number of pounds
lost depended on how many sugary drinks
were consumed in the first place, and how
many were replaced with water.

Still don’t think you can give up your sodas
and mochaccinos? Then consider this: It’s
been shown that when people consume a
certain amount of calories, they’re more
hungry and more likely to overeat at their next
meal when those calories are in liquid rather
than in solid form. Translation: If you eat a
200-calorie snack, you’ll be more satisfied
afterward and eat less later than if you drink a
200-calorie beverage. So frequently drinking
calorie-dense beverages could increase both
your hunger and your calorie intake throughout
the day.

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