Nutrition Tips with Physequal
1. Eat More Calories.
Surprise! Low calorie diets (below 1200 calories a day), do more harm than good. A low caloric intake only slows your metabolic rate and forces your body to store calories in the form of fat. A good range of calories for an adult female is 1200-2200. I recommend starting at 1500 and adjusting as you learn how many calories your body is burning daily.
Eat a good ratio of protein, fats and carbs so you are not hungry, and are achieving your goals. Keep in mind the scale does not show water weight, muscle gain or fat loss. Go by how your clothes fit, your measurements, and if you can get one, a body composition test.
2. Slash Fat Calories.
Calories from fat are easily stored as body fat, whereas calories from other foods have to be converted to fat, a process that burns calories. Stick to low fat and nonfat choices, and watch for hidden fats in processed foods, even in things like crackers, breads and rolls. Your body does need some dietary fat to keep your joints, skin and internal organs in good working order. Everyone is different, but most women need 20-25% of their total daily calories to come from fat. Where your fat comes from also makes a difference. The body more readily stores saturated fats such as those that come from animal products, while it is more likely to use unsaturated fats such as olive and peanut oil as fuel. Unsaturated fats such as olive oil are much better. Read labels and consider where the fat is coming from.
3. Concentrate on Natural Foods
Natural, unprocessed foods are used more efficiently by the body and are less likely to be stored as body fat. Choose fresh fruits, veggies, whole grains, and other complex carbs as the mainstays of your diet. Natural, complex carbs are needed to make and replenish muscle glycogen, the carb stored in the muscles and liver and used to supply energy for exercise and activity. Foods like refined pasta and bread products are less effective in a fat loss program. If you limit your intake of refined products to only a few times a week, you’ll notice a huge difference in your shape, definition and overall energy level.
4. Moderate Carbohydrate Intake.
Carbs are totally essential for exercisers and must be included in your diet; but if you want to speed up fat loss, change your carb intake slightly. When you reduce carbs, you body has less glycogen to run on and is forced to burn fat instead. This is tough, I know! We all love our pasta and bread. Here is what I suggest. Eat your pastas and breads before 3pm and only a few times weekly. Stick to veggies and protein for your late afternoon and evening meals.
5. Limit Sugar Consumption.
If you eat too much sugar at once, the excess can be turned to body fat. Excess sugar triggers a surge of the hormone insulin, which activates enzymes that promote fat storage. You would be surprised how many foods contain large amounts of sugar. Cereal and fat free snacks are full of sugar.
6. Eat Enough Protein.
Protein is key to weight loss, and 90% of us don’t get enough. Protein provides essential amino acids to repair and rebuild muscle tissues after your workouts. If you skimp on protein, you might fall short of your goals and cheat your body out of important nutrients. Good sources of protein include white meat poultry, fish, lean red meats, skim milk, yogurt, tofu, beans, and cottage cheese.
7. Drink Plenty of Water.
Proper hydration is important for weight loss. I recommend drinking at least a half gallon of water a day, more if possible.
Here are only a few of the benefits of drinking enough water:
- Alleviation of Fluid Retention.
- Improved endocrine gland function.
- Improved liver function, which increases the rate of bodyfat breakdown for energy.
- Decreased appetite.
- Improved metabolic function.
- Expulsion of metabolic toxins and wastes.
- Increased energy levels.
8. Eat 4-5 Times a Day.
Eating frequently throughout the day has several advantages. Not only will you burn more calories and have more energy, you’ll also absorb nutrients better, will be less tempted to snack on bad foods and will spike your metabolism. Think of your body as a fireplace: Throw a log on a hot fire and it will burn quickly. If you let the fire cool, the same log will take twice as long to burn and might not completely burn at all. Same with your body. If you continually fuel your metabolism every few hours, you will burn more calories and will lose weight faster.
9. Know the Right Food Portions.
A nutritious diet includes these recommended servings and portions of the following foods every day.
4-5 servings of fruits and veggies
Example of one serving: 1 Medium piece of fruit, 1 Cup of raw veggies, or 1 cup cooked veggies.
2-3 servings of low fat dairy products
Example 1 cup skim milk, yogurt, or nonfat cottage cheese or 2oz of fat free cheese.
4-6 servings of natural complex carbs
Example ½ cup cooked whole grain cereal or rice, 2 tortillas, or 1 medium baked potato.
4 servings of protein
Example 2-3 oz of white chicken meat, fish, or lean red meat, ½ cup of cooked beans or legumes, or 2 egg whites.
* Fats and oils-use unsaturated and keep to a minimum.
10. Moderate Alcohol Use.
Alcoholic beverages are loaded with sugary calories, which are easily converted to fat. Plus, when there’s alcohol in your system, the liver works overtime to process it and doesn’t have adequate time to burn fat. Excess alcohol can also cause numerous adverse health conditions. Bottom line- don’t drink a lot of alcohol if you have a goal to achieve.