Fueling Your Weight Loss

Fueling Your Weight Loss Translator var ackuna_src = "en";

Healthy eating to fuel your weight loss can be broken down into seven important and must-follow categories. These are – 1) How often do I eat 2) How do I fuel my muscles? 3) Getting Vitamins and Minerals 4) Which Carbohydrates 5) Good Fats please 6) Hydration 7) Planning and control.

1. How frequently do I eat?

This is a really crucial place to begin as controlling you’re eating times and changing your eating patterns is a really crucial factor in helping control hunger and helping promote weight loss. The pattern to follow is eating every 2-3 hours, reducing the size of the main meals so you can have 5-6 smaller but nutritionally packed meals. This will prevent your body from entering into starvation mode, and will give your system the confidence that it is going to continually get food throughout the day. This will super-charge your metabolism and will keep your body fuelled for weight loss.

2. How do I fuel my muscles?

It is important to understand that muscle is made from something known as amino-acids and it is long chains of these molecules which make up muscle fibres. Some our bodies can make themselves, but the most important ones when building muscle have to be obtained from our diets. It is massively crucial to understand where the best place to get these nutrients is, so you can factor them into your small nutritionally packed meals. Consuming low fat, high caliber protein is the good place to obtain the nutrients you require for muscle building.

Meat such as lean red meat, low fat chicken, fish, low fat cottage cheese, white turkey meat and pork tenderloin are all high quality sources of protein with reduced saturated fat content. An great way to hike your protein intake is to drink whey protein shakes which will supply a speedy boost of amino-acids to help fuel your weight loss.

3. Getting vitamins and Minerals Vitamins and Minerals are essential for a range of physiological (that’s fundamentally your body working) functions. They will help immensely with your weight loss but it is important to increase your intake if you are exercising on a regular basis. First and foremost is obtaining these vitamins and minerals from your diet and this will involve eating a good variety of fruit and

1/3

vegetables.

The more colorful and varied in color the better for obtaining a wide range of vitamins and minerals,also try to eat good quality produce. Unfortunately it is not always easy to do this so I would highly recommend supplementing your intake using a good quality multi vitamin and mineral supplement. This will ensure you are at least getting your every day requirements with your diet boosting this, it is crucial to note that the supplement is not in place of a varied diet.

4. Which Carbohydrates to eat?

Sticking to the correct types of carbohydrates will guarantee the best supply of energy for your workouts and recovery. It is important to eat as much fruit and vegetable to get good quality carbohydrates but also compliment with brown rice, whole wheat pasta, potatoes and yams.

This will guarantee you are avoiding processed carbohydrates which offer lower quality nutrition and ultimately can affect your weight loss efforts.

5. Good Fats Please.

Eating the correct types of fats is massively crucial if you want to control your metabolism, control your weight and fuel your muscle recovery. It is crucial to eat higher levels of mono-saturated and polyunsaturated fats than saturated fats. Saturated fats are needed for nervous function and hormone production but it is important to eat small amounts to guarantee your body is dealing with them efficiently.

To get mono-unsaturated fats you can eat foods such as mixed nuts, olives and olive oil.

Polyunsaturated fats can be found in flax seed oil, fish oils and again mixed nuts. The better quality fats, known as good fats, will help regulate weight loss and aid muscle recovery after workouts.

6. Hydration.

With about sixty-five% of the human body being made up of water it is obviously important to remain hydrated. The best way to keep your body hydrated is by drinking regular old water on a regular basis throughout the day. The amount depends on your age, gender, size and activity

2/3

levels so it is important to check your basic requirements first. If you increase your activity levels then it is important to increase your intake of water, do not wait till your thirst response kicks in, keep topping up with water throughout your workouts and throughout the day. A good habit to get into is to hydrate as soon as you wake up with 500ml of water before you drink or eat anything else.

7. Planning and Control.

Plan your weekly eating in a diary, making sure you keep a balance of the nutrients and food types mentioned above. Look into the amounts of each food you need to eat in each of your small power meals so you produce balance. Track your foods and your progress and look for weaknesses in your diet so you can address them in your planning. Not every day will be exact and some days you will find it difficult to stick to your plan so it is crucial as a rule of thumb to try and eat eighty% of your plan and let yourself have a treat meal or snack within your week. This way you will not deny yourself treat foods and you will be less likely to gorge and binge on them which will really knock you off your weight loss path.

3/3 Powered by TCPDF (www.tcpdf.org)