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| How to Beat Yo-Yo Dieting |
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BodybuildingPro.com  Training Database Advanced Training Tips How to Beat Yo-Yo Dieting
Some Easy Diet Tips
(1) Follow the Appropriate Macro Nutrient Breakdown
Rules.
(2) Eat Six Small Meals Throughout the Day.
(3) Eat More Breakfast than Lunch, and More Lunch than
Supper.
(4) Select Foods That Are High in Fiber.
(5) Separate Protein and Carbohydrate Feedings.
(6) Drink 1 Gallon of Water per
Day.
(7) Cardio!
(8) Bodybuilding!
(9) Set Realistic Goals
Dieting is much less about starving
yourself than learning how to eat correctly by giving you body the
proper nutrients when it needs them. By starving yourself, you will
end up burning more muscle mass as a fuel source, and less fat, in the end, causing your muscles to shrink
while simultaneously storing fat, or at least not losing very much
of it. This is the last thing you want. By following some good
eating habits, and giving your body the proper amount of nutrients
with the right timing, you will progress greatly in your dieting
goals. Below are a list of several tips which can help you get in
control of your diet and lifestyle.
(1) Follow the Appropriate Macro Nutrient Breakdown
Rules:
Generally speaking, you want to consume the macro nutrient
breakdown illustrated below:
(1) 50% or more complex
carbohydrates
(2) 25 - 35% protein
(3) 15 - 25% fat
The average person in North America gets 37%, and as many as 50%
of his or her calories directly from fat. This is not healthy, and
has been associated with increased risks of heart disease, stroke,
and different forms of cancer, but fat also slows down your
metabolism. Get in the habit of making the majority of what you eat
complex carbohydrates such as pasta, potatoes, bread, rice, or
grain products. Also get in the habit of checking the labels on the
products you buy and decide if they contain too much fat.
(2) Eat Six Small Meals Throughout the Day
By eating small meals throughout the day, usually six, your body
is much more effective at absorbing the nutrients it takes in
without slowing down the system. This helps to stabilize your
energy levels by keeping your blood sugar levels high and helping
you mood by preventing hunger. Eat only until you are moderately
full, and chew your food slowly, as this makes absorption and
digestion much easier on the body.
(3) Eat More Breakfast than Lunch, and More Lunch than
Supper
By eating a larger breakfast than lunch, and a larger lunch than
supper, you take advantage of changes in the natural metabolic rate
in your body. The metabolism is most active in the morning and
slows down by the evening. As a result of this, you have a greater
chance of burning the calories you consume for breakfast, and
storing the calories you consume during subsequent meals.
(4) Select Foods That Are High in Fiber
Fiber helps your body to regulate the digestive process and bings
with fats, making them less absorbable. High fiber diets have been
shown to decrease blood cholesterol levels as well as reduce the
risk of some forms of cancer. Foods such as oatmeal, wheat products
and raw vegetables are all excellent examples of foods which are
high in fiber. Try to eat several pieces of fruits or vegetables on
a daily basis.
(5) Separate Protein and Carbohydrate Feedings
Protein and carbohydrates are both broken down by digestive
enzymes but are broken down and absorbed more optimally in
different environments. Protein enzymes work very well in acidic
environments, and carbohydrates are digested in an alkaline
environment. When you eat meals which are high in both, it is more
difficult for the body to digest and absorb the nutrients
efficiently. Try to eat meals which concentrate on one or the
other.
(6) Drink 1 Gallon of Water per Day
Drink 1 gallon of water per day. This equates to an 8 - 10 glass
minimum. If you are thirsty, your body may stimulate appetite by
misinterpreting this thirst as hunger. Food is also digested best
if you drink before or after a meal, but not as much during.
(7) Cardio!
Exercising will help increase your metabolic rate, thereby making
it much easier to lose fat and burn calories without dieting as
extensively. Try to do some type of cardio activity for a minimum
of 30 minutes per day, three times weekly.
(8) Bodybuilding!
Bodybuilding will help you to increase metabolism, and preserve
lean body mass, which is especially good if you want to lose some
excess fat, but not see your muscles shrink as a result. When you
are on a diet to lose fat, you will end up losing at least a little
bit of muscle which is used as fuel no matter how effectively you
diet. Weight training allows you to minimize this loss, and keep as
much muscle mass as you can while still burning a good deal of fat.
Diet combined with bodybuilding is one of the most effective ways
to change your body for the better. Try it for a month, and you
will see! Hopefully, you will want to continue with it. You will
thank yourself for it later!
(9) Set Realistic Goals
Try to think about losing fat gradually and consistently, and not
so much trying to lose a lot of fat in a short period of time.
Setting unrealistic goals is one of the easiest ways to discourage
yourself from dieting or training in the future. The more
unrealistic the goal, the easier it will be for you to fall short
of those goals and quit. Losing one single pound of fat per week is
considered relatively safe, and best of all, the results will last.
If you try to push yourself much past that level, you stand a
better chance of losing muscle as well as fat, and you also stand a
greater chance of gaining the fat back in the long run. If you put
yourself on a diet to try to lose one pound of fat per week, the
losses will come slowly, but that equates to more than 50 pounds of
fat lost in a year. Try to imagine what you would look like after
losing 50 pounds. That is exactly where you can be if you are
dedicated, and set realistic goals.
We're Done!
Well, that's it for today's diet tips. You have some simple steps
illustrated above, and the sooner you start following them, the
sooner you will get the body you always dreamed of. Good luck!
Take care,
webmaster@bodybuildingpro.com
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