The simple (and complex) answer is that there is no “best way” to lose fat. Each person will respond differently to a training and nutrition program. However, there are some aspects as a trainer we can apply when designing our clients’ programs and plans.
Make sure you are eating healthy while having balance and variety. Drink plenty of water as well daily. Staying well-hydrated makes sure your metabolism runs at top speeds. Even slight dehydration makes it sluggish. The water will fill you up, therefore prompting you to take in fewer calories during the meal. It’s refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal. Try adding a slice of lemon to your water glass and you’ll often find that the taste you had for whichever food you desired has passed.
Lifting weights or doing activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles.
Intensity of Exercise
People assume low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for most of the energy expenditure, while at a moderate intensity, fat accounts for only about 50 percent of the energy used. However, since the number of calories used per minute is much greater at a moderate to high intensity than at a low intensity, the total number of calories expended during a moderate- to high-intensity workout is greater than it is during a low- intensity workout of the same duration; consequently, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will use the most fat. The more aerobic and endurance trained you become, the more fat they you will use during your workouts.
Decreasing your body fat percentage, you do not necessarily have to use fat during exercise or workout. Much of the fat from adipose tissue (as opposed to intramuscular fat, which is primarily used during exercise) is lost in the hours following exercise. Moreover, the amount of fat lost after a workout depends, in part, on the exercise intensity during the workout. Following high-intensity exercise(HITT), the rate of fat oxidation is higher than it is following low-intensity exercise. When you can perform a greater intensity of work if the work is broken up with periods of rest, interval training is a great way to perform high-intensity work and help decrease body fat percentage.
Both strength training and endurance exercise have been shown to decrease body fat percentage. However, aerobic exercise appears to have a greater impact on fat loss than does strength training (Ballor et al. 1996; Dolezal & Potteiger 1998; LeMura et al. 2000). One can assume, a combination of endurance and strength training results in more fat loss than either exercise regimen alone possibly because clients who perform both activities spend more time exercising.
Commit to Sleep
Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone. Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts.
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What is salt? Should we limit or avoid sodium intake ?
There is no reason to restrict sodium from your body unless you have a medical condition such as hypertension (high blood pressure) in which your body is salt sensitive. Sodium is a mineral that’s essential for life. It’s regulated in the body by your kidneys, and it helps control your body’s fluid balance. It also helps send nerve impulses and affects muscle function. Drink lots of water daily.
What should my daily sodium intake be?
* “The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults.”
How can I tell how much sodium I’m eating?
You can find the amount of sodium in your food by looking at the Nutrition Facts label. The amount of sodium per serving is listed in milligrams, abbreviated “mg.” Check the ingredient list for words like sodium, salt and soda. The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product (for example, ingredients like sodium nitrate, sodium citrate, monosodium glutamate [MSG], or sodium benzoate).
Here are sodium-related terms you may see on food packages:
* Sodium-free – Less than 5 milligrams of sodium per serving and contains no sodium chloride
* Very low sodium – 35 milligrams or less per serving
* Low sodium – 140 milligrams or less per serving
* Reduced (or less) sodium – At least 25 percent less sodium per serving than the usual sodium level
* Light (for sodium-reduced products – If the food is “low calorie” and “low fat” and sodium is reduced by at least 50 percent per serving
* Light in sodium – If sodium is reduced by at least 50 percent per serving.
Is there such a thing as eating too little sodium?
The body needs only a small amount of sodium (less than 500 milligrams per day) to function properly. That’s a mere smidgen — the amount in less than ¼ teaspoon. Practically no one in this country even comes close to eating less than that amount. Healthy kidneys are great at retaining the sodium that our bodies need.
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*Reference: American Heart Association
Macronutrients: Carbohydrates: Simple vs. Complex
Main source of energy for the body in form of glucose. What’s in a Carb? Carbs are made up of fiber, starch, and sugars.
1. Simple Carbs: are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods. Common simple carbs:
2. Complex Carbs: Key to long term health. Contain more nutrients than simple carbs, higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control. Ideal for people with type 2 diabetes because they help manage post-meal blood sugar spikes.
A. Fiber: promotes bowel regularity and helps to control cholesterol. Dietary fiber include:
This answer can vary depending upon who you ask and who you are working with. You can measure your food however you would like. No food can be measured to 100% accuracy unless it’s broken down and tested (nutrition labels are key). Raw measures tend to be more accurate. I tell my clients when it comes to weighing all your food it will vary, for example, sauces, oil, and condiments are difficult to weigh out. You can always try to measure them if not do your best to eyeball portions. When it comes to vegetables or any type of greens some may eyeball the portion, use measuring cups, but it’s always best weighing with a food scale.
For everything else; such as meats, starches, and other fats (peanut butters, nuts, etc.) it’s always best to weigh out your portions. Just make sure when you are tracking your food you log it correctly, for example, if you are measuring raw ground chicken, then log it as raw and if it’s cooked then log it as cooked. It really depends on what your preference is and how you do it. Measuring and weighing will give you the best results and keep you accountable.
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Steel Cut Oats vs. Old Fashioned Oats
Steel-cut oats are oat groats that have been cut into two or three pieces, for a relatively unprocessed product. Rolled or old-fashioned oats are made by steaming and rolling oat groats for faster cooking.
The Difference Between Steel-Cut, Rolled, & Instant Oats
The difference between steel-cut, rolled, and instant oats is simply how much the oat groat has been processed. This also results in each variety having a distinct texture and varying cook times. While these varieties have undergone a different level of processing, resulting in different textures and cook times, there is one thing they all have in common: nutritional value. Steel-cut, rolled, and instant oats all have the same nutritional profile since they’re all made from whole oat.
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