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Nutritional Do's and Dont's for Fat Loss

Aug 19, 2008
Nowadays fat loss seems to be a goal for everyone. We are constantly bombarded with infomercials selling us everything from the latest "ab-blasters" to the latest "miracle pill" promising to "melt" the fat away. There's a good reason we've seen an increase in these types of misleading (and in the vast majority of cases, completely false) infomercials promoting these products: here in the United States, obesity has risen to epidemic proportions.

With such a substantial and wide spread problem, people are trying to profit anyway they can by creating weight loss "systems" that just don't work. Why don't they work? Almost all of them lack any type of nutritional component. Huge mistake; proper nutrition is just as important, if not more important than any exercise routine. For optimal fat loss, you must combine both.

Now, I don't believe that to eat right you have to follow any type of strict system or count points or limit yourself to an ultra-low carb or a low fat or protein only diet; that's a little too extreme. Extreme or difficult to stick with diets almost never work; people just don't stick with them long enough to see any type of substantial results. I believe in a practical, yet intelligent approach to nutrition. Forget dieting, it's about changing your habits for a lifetime. Keeping it simple greatly increases the chances of actually turning it into a habit and a lifestyle and not just a "diet"; and that is the key.

If you're looking to lose fat, get into better shape, get those "six pack" abs or just start feeling healthier, have more energy and get some confidence back, here's a good place to start with some "do's" and "don'ts". If you can manage to follow these few basic pointers I guarantee that you'll start feeling better and start to see results. As you gain control over your appetite and blood sugar levels you'll see that you can begin to control how much fat you want to lose.

-DO focus on fiber! Try to get most of your carbs from fruits and vegetables. Fruits, vegetables and high fiber unrefined grains are an excellent source of carbohydrates. Fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean. Try to eat 6-8 servings of fruits and vegetables a day and you'll find that there's not a lot of room for much more.

-DO make sure you get enough quality protein on a daily basis. Not only do you burn more calories digesting proteins than carbohydrates, but it also has the added benefit of keeping you feel full and satisfied longer. Additionally, without enough protein, you're going to have a very hard time building any lean muscle. Remember, lean muscle is a key factor in controlling your metabolism. I always try to tell my clients to remember: "muscle=metabolism".

-DO eat fat! Many people have the misconception that eating fat is bad for them. The key is to eat enough healthy fats on a daily basis. Going on an extremely low fat diet can negatively affect hormone levels and actually increase cravings.

Stick with good sources of healthy fats such as olive oil, nuts, seeds, nut butters, avocados and organic meats and eggs.

-DON'T eat refined sugars and refined grains! One of the main reasons so many people struggle with body fat is the over consumption of refined foods. If it comes in a box or in a plastic container, in most cases you'd be wise to not buy it in the first place.

-DON'T consume high fructose corn syrup and artificial trans-fats. These are perhaps the two biggest offenders out there and can seriously sabotage your fat loss goals. Get into the habit of reading food labels and you'll see these ingredients everywhere. You'll find high fructose corn syrup in almost all sweetened products and artificial trans-fats from shortening, margarines, and hydrogenated oils that are in most processed foods. Stay away from processed foods and you can avoid these two fat loss killers in most instances.
About the Author
George Louris is the author of The BusyGuy's / BusyGal's Workout for Fat Loss, is a Certified Trainer with over 20 years of experience & a former multiple fitness studio owner who has taken his life's passion for helping others achieve their fat loss goals online at The BusyGuy Fit Club, a resource for ultra-busy men and women who have little time for exercise but still strive for a fit and healthy lifestyle.
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