You can exercise every day and still not lose body fat if you’re not eating properly. Sure, exercise burns calories – and if you work out at a high-intensity, it boosts your metabolism for hours afterward, but that won’t compensate for too many trips to a fast food restaurant. If you wonder why you’re exercising religiously and not losing body fat, take a closer look at your diet. If your sweet tooth is getting the best of you or you’re nibbling on too many empty calorie snacks, you’re setting yourself up for failure. Need some guidance? Here are five nutritional habits that’ll help you get better results from your fitness program.
Eat Protein at Every Meal
Protein is not only important for supplying your hard-working muscles the amino acids they need to build lean body mass, it also boosts satiety and gives your metabolism a boost since it requires more energy to break it down. Emphasize protein sources that have a high biological value. When you choose protein source with a high biological value, your body can use a greater percentage of it to build lean body mass –and you’ll get more “bang for your buck.” Protein sources with the highest biological values are eggs, egg whites, chicken, turkey and fish. Lean beef and cow’s milk also have relatively high biological values. Eat a small amount of lean protein with every meal or snack to boost satiety and fire up your metabolism.
Make Friends with Fiber
Fiber slows down how rapidly foods are digested and absorbed, leading to a less pronounced and prolonged insulin response. You don’t want too much insulin hanging out in your bloodstream since insulin promotes fat storage. Eating fiber at every meal blunts your body’s insulin response and increases satiety so you eat less. A number of studies show that fiber helps with weight loss, so fiber can be your friend when it comes to controlling your weight and your appetite. Fill up on fiber-rich vegetables and use them to replace starchy dishes at mealtime. Vegetables are an excellent source of cell-protective antioxidants too.
Eat Starchy Carbs at the Right Time
If you want to eat a bowl of pasta or crave something sweet, know when to eat it. The best time to enjoy simple carbs is within an hour after a workout – and make sure you combine it with some protein. The simple carbs boost insulin levels at a time when you need to feed your muscle cells with amino acids to help you repair muscle tissue and build lean body mass. Insulin helps to unlock the door of the muscle cell and let amino acids in – but don’t overdo it. Overloading on simple carbs after a workout elevates insulin levels for longer periods of time, making it more difficult for your body to burn fat after a workout. Around 0.5 grams of carbs per pound of body weight within an hour after working out is about right. Limit the number of low-fiber carbs you eat otherwise.
Don’t Drink Your Calories
Liquid calories add up, and they’re not as filling as solid food. Why waste your calories sipping a high-calorie beverage? Save it for something more satisfying. Coffee, green tea and water with a little fresh fruit squeezed into it is almost calorie-free and will solve your hydration problem without adding unnecessary calories. “Coffee” doesn’t mean a frou-frou drink at Starbucks with 400+ calories. Stick with coffee with a little added milk or dairy-free milk alternative. If you like it sweetened – use a calorie-free sweetener like Stevia.
Think Out of the Package
Packaged foods, convenience foods, and fast food should top the list of foods to avoid. Most are low in fiber, high in salt and sugar and weak in the nutrition department. Select foods based on their nutritional density and fiber content. When you’re watching your calories, every calorie counts from a nutritional standpoint. Don’t let empty calories make up even a small percentage of your diet. You’ll be all the healthier for making this choice.
The Bottom Line?
If you follow these five suggestions, you’ll create a more favorable metabolic environment that will help your body burn more fat and you won’t feel hungry all of the time. Instead of thinking in terms of calorie restriction, focus on making the right food choices. Combine that with a well-planned workout program and watch those pounds come off.
References:
Nutraingredients.com. “Soluble Fiber Boosts Satiety, Aids Weight Loss”
Am J Clin Nutr May 2008 vol. 87 no. 5 1558S-1561S.
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