Fish and chicken are great sources of the stuff — you generally want to stick to the lean, white meats. Low-fat dairy is good, too, and beans, soy, and eggs are efficient sources as well. [2] X Research source A normal person should have between 10 and 25% of their daily caloric intake from protein. We are not forgetting fiber! It’s slow to digest, helps you feel full and it acts like a sponge to water and fat. So add beans, whole grains, brown rice, nuts, and berries onto that list of awesome foods to eat you have going.
The fats that you should keep in your diet should be from fatty fish like salmon, olive oils, avocados, and nuts. However, just because they’re good doesn’t mean you should overdo it. Always consume any food in moderation. In case it needs to be said, the fats you want to avoid are the ones that come in packages. That includes the frozen ones! Stay away from cookies, cakes, potato chips, and fast and fried foods. They’re just not worth the calories. Fats that are solid at room temperature are full of saturated fat, which you should avoid. This includes butter, lard, and coconut oil.
Carbohydrate cycling. The science behind it is that you have a couple low-carbohydrate days (about 1g per pound of body weight) that get your body into a catabolic fat burning state. But then you have a day of high-carbohydrate intake, that gets your metabolism running. Without that high-carb day, your metabolism starts shutting down. Timed intake. Complex carbohydrate (brown rice, beans, oats) can be consumed before 6 p. m. (in general, late night eating isn’t advised). Simple carbohydrates (fruit, sweetened yogurt, honey), however, should only be consumed post-workout. When the body is still reviving from your sweat session, the simple carbohydrates get stored as glycogen, not fat. Otherwise, they should be primarily avoided.
1,200 calories and under is where starvation mode generally starts. If you’re interested in calorie cycling, know how many calories your body needs before you start playing around with the numbers. You can have days under this number, but make sure they’re not consecutive. [3] X Research source To determine how many calories you should be eating a day to meet your needs and goals, consult with your physician or a registered dietitian. This method is good for those who have plateaued. If you have that last bit of fat you want to lose, give this a shot.
When you eat small meals all the time, your body is constantly producing insulin and never getting to a burn stage. That, and you never really feel 100% satisfied. So instead of eating 5-6 small meals a day, eat three decent ones and two snacks. It’s the same idea, but refined for efficacy. [4] X Research source Breakfast! Let’s say it together: breakfast! It’s so important. Your body needs to know that it can start burning calories and breakfast is exactly that flag. There are no magic foods that will burn fat by themselves. While a healthy diet can help you lose weight, only exercise can turn your fat into muscle.
Cardio has any number of forms — swimming, boxing, running, and cycling might be some of the most common, but don’t forget basketball, chasing the kids around, walking the dog, and dancing! If it gets your heart pounding, it counts.
For example, on Monday, you’re hitting the pavement, Tuesday you’re going for a swim, Wednesday is your day of rest, Thursday is the elliptical, and Friday is cycling. Easy! You could combine activities in one day, too.
For example, on Monday, you’re hitting the pavement, Tuesday you’re going for a swim, Wednesday is your day of rest, Thursday is the elliptical, and Friday is cycling. Easy! You could combine activities in one day, too.
Some people say that cardio on an empty stomach in the morning is best. Your body has been fasting all night and it’s going straight to those fat stores. Others say nope, your body goes straight for your muscles. [5] X Research source The verdict? Well, if it makes you feel dizzy and nauseated, we’re going to go with the latter. Some say that weights should be done before cardio. Cardio depletes your glycogen stores, so when you go to hit the weights, you can’t do it. And when you can’t do it, you don’t build muscle. However, this is more important for the body-building types than the “I just want to get rid of the double wave” types. [5] X Research source Others say that you should do them at separate times entirely (cardio and weights, that is). Some say it depends on your goal (Weight loss? Do cardio first). Some say it doesn’t matter, just DO IT. In other words? Do whatever you think is best — they all have their merits.
There’s no hard-and-fast rule to HIIT. It just involves cycling between low-intensity work and high-intensity work. An example? A 1 minute walk on the treadmill followed by 30 seconds of a dead-sprint. But the ratios are up to you!
Weights should only be done back-to-back if you’re working different muscle groups (i. e. , legs one day, arms and shoulders the next). Cardio, however, can (and should) be done most days of the week.
Women should aim for about three liters a day; men about four (that’s including the water in food). [9] X Research source
It’s less effective if your stomach is already full of food, so keep the cup of coffee by itself or with a small snack. And, yes, it’s caffeine, that does it, not coffee — but most other sources of caffeine aren’t that good for you (read: soda). However, an ounce of dark chocolate wouldn’t be terrible and it has caffeine, too!
Common methods include calipers, body fat scales and monitors, Bod Pods, water displacement, and DEXA scanning. Generally the more expensive it is, the more accurate it is. If you can afford it, try a couple different things to give yourself an accurate idea. [1] X Research source A couple of percentage points is a big deal! A personal trainer or registered dietitian may be able to help you measure and calculate your body fat using scales, tape measure, or calipers. Some health and gym facilities may offer more expensive forms of testing, such as Bod Pods, water displacement, or DEXA scanning. A “fit” female has between 21-24% body fat, though acceptable is up to 31%. For men, fit is 14-17% and acceptable is up to 25%. Everyone has an essential fat level (for men it’s much lower) that you can never get rid of without hurting yourself. [1] X Research source So know what’s best for you! And what’s realistic.
