MyBestHealthPortal.net: Better Health Through Better Knowledge

Get active. The more calories you burn the more fat you will lose. Being active also helps rev up your metabolism. Becoming more active also has several other benefits. (1) It creates a fat burning environment hormonally (3) reduces risk for chronic diseases (4) Improves mobility and (5) you will have less time to reach for your "comfort foods" you wrote us about. Most people also eat out of boredom, so just the act of being busier will help you lose weight too!

Keep a food Log. This will help you understand more about what you are eating, track your food better, and the process alone (TRUST ME), helps you lose weight.

Drink lots of water. This helps your body in many many ways. Many people underestimate the importance of water to the body. There is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health.The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. As one can imagine water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system.Many people with ailments might find that they can be improved or even cured with proper water hydration. One of the most common reasons for low energy is not drinking enough water. Read this to see all the ways adding more water to your diet improves your health, http://www.mybesthealthportal.com/health-and-medicine/health-and-wellness-tips/15-health-benefits-of-drinking-more-water.html

Keep your blood sugar balanced. To do this eat smaller meals and eat frequently (small meals every three hours). Also eat low fat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included. The best protein sources include fish, organic meat, chicken, eggs, yogurt, and whey protein powder. Insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.

Understand what protein to eat and when. Check out this great article, http://www.mybesthealthportal.com/nutrition/healthy-eating/-protein-timing-for-developing-a-hot-model-body.html

Never eat carbohydrates without protein. By consuming some high-quality protein at every meal/snack your blood glucose and insulin levels are more stable and appetite is minimized compared to a carb only meal.

Minimize the consumption of High Glycemic Foods. Consumption of high Glycemic carbohydrates (which to some people’s surprise include, white rice, white potatoes, sugar) results in surges of blood glucose and insulin that, derail diets, zap energy, hamper training gains and over time, can lead to the development of Type 2 Diabetes in carbohydrate sensitive / insulin resistant individuals.

Eat good fats. Avoid saturated fats. Avoid Transfats. Eat monosaturated fats.  For details, refer to the following article, http://www.mybesthealthportal.com/health/fitness/nutrition-tools/nutrition-tools-tables-and-resources/good-fats-and-bad-fats.html. Also check out, http://www.mybesthealthportal.com/nutrition/general-nutrition-articles/what-is-the-skinny-about-saturated-fats-trans-fats-polyunstaurated-fats.html

Increase your fiber. Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories Fiber can also help stabilize blood sugar levels by delaying stomach emptying which slows the rate of carbohydrate absorption, improves the body’s regulation of blood sugar, reduces the risk of insulin resistance/sensitivity and lowers insulin needs. Fiber also has many health benefits. Increasing your consumption can also help decrease blood cholesterol levels, and therefore, reduces the risk of heart disease. It can also decrease the risk of colon cancer by increasing the speed of elimination; reducing the amount of time harmful toxins are in contact with the intestinal cells. The recommended dietary fiber intake is 14g per 1,000 calories consumed. This can be achieved by eating more vegetables, whole grains, beans, certain fruits and cereals. A gradual increase is recommended to minimize the side effects of fiber, such as cramping, diarrhea, and intestinal gas. It is also very important to increase your fluid intake as you increase your fiber intake. Refer to this great article regarding fiber, http://www.mybesthealthportal.com/health/fitness/nutrition-tools/nutrition-tools-tables-and-resources/fiber-content-in-common-foods.html

Change your afternoon snack. By the time 3, or 4:00 rolls around, your lunch has probably worn off and you're ready for your afternoon snack. Instead of reaching for a Red Bull, a soda, or a candy bar, try replacing these with a complex carbohydrate snack or more protein. A snack low on the glycemic index (for more about the glycemic index, and to see a long list of the glycemic content of various foods, check out the nutrition section, and diet tools area at www.musclemagfitness.com). Sugary snacks produce an instant rush and increase in blood sugar, supplying you with more energy. However, this affect is short lived and as your blood sugar levels come back down, the result is a feeling of extreme tiredness. Try adding a protein shake or bar as your afternoon pick-me-up and stay away from known tiredness inducers.

Choose foods that are filling and low in calories. This means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans. This also means dropping highly processed foods, including those high in sugar.

Eat Natural Foods in Their Natural State. Perhaps our biggest nutritional mistake has been turning away from foods in their natural state. We have replaced them with processed foods that have been modified to last longer, be easier to manufacture and distribute, and be more convenient to store and use. Take apple juice as an example. Even the simple act of removing the pulp to make apple juice detracts from its value for both health and weight loss. A medium size apple contains just 72 calories, and over 3 grams of fiber, while 8 fl oz of apple juice contains 120 calories and no fiber at all. And we're just talking about pure, "healthy" apple juice. Natural foods are nutritious and contain much of what is good for us, including vitamins and minerals, fiber , the cancer-fighting antioxidants found in fruits and vegetables, and the sustained energy provided by whole grains and complex carbohydrates. They reduce our risk of heart disease, diabetes and cancer. Because of their nutrient and fiber content, natural foods are healthy for us and help keep us slim.

Skip Heavily Processed foods. Heavily processed foods are substantially less nutritious and contain much of what is not good for us, including sodium, preservatives, sugars, saturated fats and trans fats. The most nutritious part of whole grains is the outer cover, the part that is removed to make white flour and white rice. Because of their lack of nutrient and fiber content, and all their additives, heavily processed foods can be unhealthy for us and help us gain weight. Eat healthy, natural foods with a high ratio of nutrients to calories and you will not be fat and you will not go hungry. You will be healthier, too. 

Bottom Line for Fat Loss

Make a commitment to get active today. It doesn't take a lot of time or money to increase your activity, but it does take commitment. Start slowly, work up to a satisfactory level, and don't overdo it. You can develop one routine, or you can do something different every day. Find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking, or jogging. Just start moving!  

About the Author

Jeff Behar, MS, MBA is a former natural bodybuuilding champion, well sought after personal; trainer and author with over 30 years of experience in the health, fitness, and bodybuilding fields.  He regularly writes for several magazines about top health, fitness,  disease prevention, diet, nutrition, natural healing, and  anti aging issues that are being discussed today. He has authored over 1000 articles regarding health, fitness, nutrition, weight loss, and is the author of the best selling Ebook, Top 100 Superfoods - 100 Healthiest Foods on the Planet. 

Jeff Behar is also the founder of  www.MuscleMagFitness.com, www.MyBesthealthPortal.com , and www.MyBesthealthPortal.com, three very popular health and wellness information websites and social networking communities.