HOW TO DROP BODY FAT THROUGH DIET ALONE

Your diet holds the key to a slim physique, and by eating the right foods in sensible portions you'll almost certainly lose body fat. To shed the weight and keep it off, focus on making dietary choices that you can maintain for life. This doesn't mean giving up your favorite foods for good -- just fit the small, occasional treat into an overall healthy meal plan. STEP 1 Eat fewer calories than your body burns for energy each day. For every 3,500-calorie deficit you create, you'll lose approximately 1 pound of body fat. Calorie usage varies among individuals, but for moderately active people, Harvard Medical School recommends multiplying your weight times the number 15 to estimate daily expenditure. So at 155 pounds, you probably burn about 2,325 calories a day, and will drop 1 pound a week eating 1,825 calories per day. STEP 2 Substitute refined carbs for whole grains. This simple switch may reduce visceral fat deep in your belly by as much as 10 percent, according to a study published in "The American Journal of Clinical Nutrition" in 2010. Skip breads, pastas and tortillas made with white flour, and choose products made with whole wheat, brown rice, quinoa and spelt instead. STEP 3 Trade saturated and trans fats for monounsaturated and polyunsaturated fats, which are less likely to lead to weight gain, according to a study published in "Obesity" in 2007. Saturated fats mainly come from animal products such as butter, cheese and meat, while trans fats are found in meats, processed snack foods and baked goods, sometimes under the label "partially hydrogenated vegetable oil." Instead of these, choose nuts, avocados, olives and canola oil for healthy unsaturated fats. STEP 4 Fill half of your plate at each meal with fruits and vegetables, which are low in calories but high in dietary fiber. Fiber slows digestion to keep you feeling full, thereby reducing food cravings that might spur overeating. STEP 5 Avoid diet sodas. They may seem like a smart alternative to sugary beverages, but diet soft drinks are linked to weight gain, according to a review published in June 2010 in the "Yale Journal of Biology and Medicine." Diet sodas contain artificial sweeteners, which may induce sugar cravings and prompt you to seek out unhealthy foods. Sip on plain or sparkling water instead, and add a spritz of lemon or lime if you need more flavor. TIPS & WARNINGS * Eat main meals off of a small salad plate to help control portion sizes. * Regular strength training and cardiovascular workouts will help you lose body fat faster and keep the weight off for good -- and may even help ward off heart disease and Type 2 diabetes. * To avoid poor nutrition, don't eat fewer than 1,200 calories per day if you're female, or 1,500 calories per day if you're male. * See your doctor before starting a new weight-loss plan. Visit garage door repair San diego for more.

posted @ Monday, November 14, 2016 2:10 PM

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# re: HOW TO DROP BODY FAT THROUGH DIET ALONE

Left by Free Essay Writing Service at 1/19/2017 6:39 AM
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i am currently at 12% body fats and i want to get right down to 4% in a month and a half. wrestling season starts soon and i need to drop at least four% body fat to make my weight elegance. i eat very healthful and i visit the gym regular. are there unique foods that assist lower frame fats? is also this even viable?

# re: HOW TO DROP BODY FAT THROUGH DIET ALONE

Left by Katey jones at 1/21/2017 2:21 AM
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i am currently at 12% frame fat and that i need to get right all the way down to 4% in a month and a half of. wrestling season starts quickly and that i want to drop as a minimum 4% frame fat to make my weight elegance. i devour very wholesome and that i go http://www.essayhelpdeal.co.uk/ to the health club regular. are there particular meals that help lower frame fats? is likewise this even viable?

# HOW TO DROP BODY FAT THROUGH DIET ALONE

Left by Steven McDaniel at 3/28/2017 3:49 PM
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Physical activity is great for losing weight, but don't forget to also watch what you eat. You could run ten miles a day and still not lose much body fat if you have unhealthy eating habits. Also, www.essaybliss.co.uk/buy-essay keep in mind that muscle does, in fact, weigh more than fat so if you do a lot of crunches and march often, you could be gaining muscle and replacing fat without even knowing it. Invest in a tape measure and measure yourself often (waist, hips, legs, arms, etc). This is where you will see the change. Keep up the good work and good luck!

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