Diet For Weight Loss: Dieting For Fat Loss

DIET FOR WEIGHT LOSS

There are three basic ways to lose weight. Dehydration, fat loss and lean muscle loss. For most athletes, losing lean weight is not the intent of the diet. Rather Fat loss is the objective of dieting. So, let's begin again, this time with the emphasis where it belongs.

DIETING FOR FAT LOSS

Dehydration is not a recommended addition to your weight loss program. It is beneficial however, for the athlete who must lose a few pounds to 'make weight" for competition. In most cases, rehydration is easily facilitated immediately after weigh-ins.

This form of weight loss can be dangerous if followed for more than a couple of days. It can produce cramping due to valuable mineral loss, and can cause your blood to become thicker and more likely to dot. This can lead to heart problems or stroke.

Severe dehydration needs to be treated through consumption of carbohydrate drinks containing potassium, sodium and other electrolytes.

Diets that produce loses in lean body weight are those most often lacking carbohydrates and possibly protein. Without carbohydrates in your diet, energy for training will come via fats and then proteins. When you reach protein based fueling, your performance will decrease. You can feel fatigued, tired, weak and irritable. Your brain will find it more difficult to operate effectively and you will be less able to concentrate on your activity.

A loss in lean can be a result of too little protein intake. Because training breaks down your muscle proteins, they require protein intake to be used for repair and rebuilding. When proteins are not available for these processes, your training will continually breakdown your muscle and you will actually lose valuable tissue.

But even when adequate amounts of quality protein are consumed, without sufficient carbohydrates, the proteins will not be metabolized and thus absorbed in your body as well. Without carbohydrates your body will be forced to use muscle protein for energy.

The major concern for dieting athletes or fitness enthusiasts is to lose fat. Conventional wisdom has it that this can only be done three ways. With exercise, through reduced caloric intake or through a combination of the two. But, science has a funny way of leapfrogging conventional wisdom.

Some Fat-Loss Points to Remember.

I . "Thermogenesis" is the production of body heat through 1) oxidation of foods, 2) physical means, and 3) biochemical means. There are many ways to induce a calorie-burning thermogenic response in your body such that your fatloss efforts will be far more effective. Saunas, certain herbs, exercise, and frequent (but smaller) meals are but a few.

2. Vigorous resistance exercises will maintain or increase your lean body weight (the total weight of your muscles). As you increase your lean weight your metabolism also increases both during exercise and at rest. Remember, bigger muscles burn more calories all day long than little muscles. Since the only way to keep your muscles at least normal size is through vigorous resistance exercise, your fat loss efforts will be considerably enhanced and longer lasting if you do so. This is why dieting alone is not an effective means to losing fat. Even dieting with aerobics isn't 'the answer."

3. Research shows us that dieting doesn’t reduce the number of fat cells you have built can reduce the size of these cells. It is believed that your number of fat cells is somewhat genetic and can be increased by overeating during early childhood.

4. A problem many people face is their willingness to starve themselves in order to lose fat. By starving yourself, your fat cells "learn" to conserve energy (fat) more efficiently. So, your body's fat-storing process becomes extremely efficient - at the expense of your body's calorie-burning efficiency.

5. The adage "You must eat to lose fat is very true. If you lower your calorie intake too much, your metabolism will slow down and you will be defeating your sole purpose of dieting. It will become more and more difficult to lose fat. This occurs even if you are exercising regularly.

6. Although how much you eat is important, it is just as important to know what to eat, when to eat, and how to adjust both your meals and your nutritional supplement program to fit your upcoming activities.

And in most cases, excess body fat will reduce if you simply reduce your caloric intake of fats while maintaining your intake of complex carbohydrates and protein.

By reducing your fat intake, but still consuming carbohydrates, you should have all the energy you need. You will not have to go around hungry all the time when you are trying to lose weight.

And with a low fat intake, (especially saturated fats), you can reduce your chances of cholesterol build-up in your arteries and atherosclerosis and heart disease. It is vital to lower cholesterol however to consume roughly ten percent to fifteen percent of your daily caloric intake in the form of unsaturated fats. This helps to increase your good cholesterol (HDL) and reduce your bad cholesterol (LDL).

When you plan a fat loss program there are certain measures that you can take to help you achieve your goal. These are:

1. Gustation (taste) - If you like food preparations, you will be more inclined to eat them. You should learn how to prepare foods that are good for you, in a way that they taste good to you.

2. Satiety-Foods that satisfy your hunger and bloods sugar levels will leave you less likely to snack. These foods should be of a low glycemic index (under 50). Eating five meals each day keeps your blood sugar levels elevated and does not allow you to get hungry. By consuming your highest calorie meal nearly two hours before you train, you will have the greatest energy levels during training and the smallest prior to inactive periods.

3. Calorie control - By regulating your diet in a way that you are not consuming high calorie foods primarily off at, you can control how many calories go into your mouth. If you need to count your calories, use the Calorie Control Formula for estimating how many calories you will need to lose pounds. Don't forget that exercise contributes to an elevated metabolism. This helps you to bum more calories at rest and during training.

4. For health - When you reduce your fat intake, your chances of clogged arteries, heart disease and stroke reduce significantly. Even obesity and diabetes can be aggravated through the consumption of high fat diets. And by adding nutritional supplements to your daily eating you will better replenish your nutritional requirements lost during training and have less chances of any deficiency in any nutrient.

5. Lifestyle - When you lose weight (fat), you must make a conscious effort to make it a life-long commitment. With this comes the cost factor. If you can financially afford good eating habits and supplements, you will be more inclined to purchase them. As with anything worth working at, a continuance of healthy eating practices is important. Social acceptance sometimes has an influence on what you eat. If you feel accepted, then you will feel better about your dieting when you are in public. Don't forget your own acceptance. If you psychologically accept what you are doing and your chances of staying with it are great. You have to believe in your own mind that what you are doing is for the best.

By following these measures, dieting can be a much easier life-long commitment. Other suggestions for dieting athletes include curbing, your appetite by consuming caffeine before your meals, eating high fiber foods; supplement-meals with low-calorie protein powder, staying cool so your metabolism remains higher for heat production; training regularly and incorporating aerobic training with your anaerobic exercise.

As an athlete wishing to lose weight you should try to lose fat weight. If you are within a few pounds of "making short-term dehydration can be beneficial, as long as you replenish lost fluids quickly. Supplementing with vitamins and minerals can be crucial here along with electrolyte drinks for rehydration.

When you are on a fat loss diet you should only lose about two pounds a week. Since one pound of fat contains 3,500 if you decrease your daily caloric intake by five-hundred calories and incorporate more aerobic training in exercise program, you can comfortably lose two pounds each week. By doing this in a gradual manner ding weight training in your activities, you will be less likely to lose lean weight in addition.