Weight Loss Information

1. Eat 4-6 small meals a day days instead of the usual 2-3 large meals. Eating frequently will help to strengthen the regulation and your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar such as lean protein, fruit vegetables and whole grains.

3. Eat carbohydrates like vegetables, whole grain and flour products instead of refined processed carbohydrates which usually come in a box or a bag.

4. Recommend consuming 25-35 grams of fiber a day. Since the average diet contains only 14 grams, you could use all the fiber. Fiber will help satisfy hunger anxieties as well as control insulin and blood sugar levels which tend to promote fat storage when they are high.

5. Eat some type of lean protein at every meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as the function of the brain and many other essentials processes that take place in the body on a daily basis. Essential fatty acids also help prevent certain diseases.

7. 5:10 recommends eating portions of fruit and vegetables per day to meet your needs for micro nutrients. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-Caffeinated fluid for every calorie that you consume. This works between (8-12) 8 ounces glasses of green tea or water daily.

9. Your balance of fat per day. 1 / 3 should come from saturated fat, 1 / 3 from monounsaturated fats, and 1 / 3 from polyunsaturated fats.

10. If you want to start building habits then you need to follow a plan. Habits are formed by repeatedly following a prescribed plan. Therefore the map your meals each day and follow them. If you follow your plan everyday for 2-3 weeks will form habits that become part of your daily routine and you are not yet known. How do you think bad habits are formed? By repeatedly doing something over and over again.

11. Understanding what I call “Super foods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, flax seed (or meal Flax), Green tea, and various beans. These are just some of the “Super foods” that should be incorporated into your daily meal plans.

12. Keep total fat below 30 per day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This does not mean that you should completely eliminate these items, but do not eat as a regular food every day.

13. EXERCISE! You can lose weight by just following a nutrition plan on its own, but very few to succeed, and that takes much longer than when you eat properly as well as exercise. I’m not just talking about getting on a treadmill for 30 minutes every other day. Even if you can lose weight in this way is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of training that uses interval strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes to 20 minutes on a treadmill. In addition, the X factor in all this is that you burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill does not produce this factor X.

14. Record what you eat and drink. You will be amazed at what you consume and not even realize fact until it was right down and reflect back on the day. Keep a food log is critical to your success because if modifications need to be made you need something to be able to assess and analyze. If changes are not happening like you had hoped the answer can usually be found in foods and / or exercise journal.

15. Follow the rules 90. If you can follow your plan 90 and the time that is sufficient to be successful with weight loss. If you are breaking the rules more than 90 of the time then the chance of being successful with weight loss is not as likely. His ability to not increase significantly. Losing all or nothing attitude and just take one day at a time. Reflect on your day before going to bed at night and instead of finding yourself on because they were not perfect just set goals to achieve the next few days to eliminate such errors.