Just as the saying goes, there are many ways to skin a cat; there are also many ways to lose weight.
Losing weight is not a short-term goal, but a lifestyle change for the better. With so many conflicting ideas about how to lose weight, here are a few pointers on the dos and don’ts of weight loss that will help you stack on track and turn your life around:
Do Not Number 1
Most people who want to lose weight immediately begin to severely restrict calories and increase their cardio workouts. Unfortunately, the only thing this will do is starve off the little bit of muscle you may currently have and simply make you a smaller version of yourself, not reshape your body. This will kill your metabolism in the long run and have a major detrimental effect on hormone levels.
Do Number 1
While calories overall do count, you do not need to focus on that as you will see a dramatic change in body composition by simply changing the types of foods you eat and correcting your meals’ macro nutrient ratios. Focusing on resistance training and fueling lean mass with sufficient high quality, nutrient-dense foods at every meal is the way to a smaller, tighter, shapelier physique, not starvation diets and excessive cardio.
Do Not Number 2
Many women fear eating protein almost as much as they fear resistance training, because they think that eating protein and performing challenging resistance training will all of a sudden turn them into the Incredible Hulk.
Do Number 2
Sorry ladies but putting on muscle is just not as easy as eating more protein. In fact, eating protein at every meal will help you burn fat throughout the day in addition to helping you keep your energy levels stable. Eating adequate protein throughout the day is essential to maintain lean, fat-burning tissue, especially during a fat loss regime.
Do Not Number 3
Eating a low or no fat diet in hopes of cutting calories or simply because you think fat makes you fat is a myth. Fat is ESSENTIAL to overall health, well-being and longevity. Not getting enough of the right kinds of fats like those that come from fish, avocados, coconuts, pumpkin seeds and flax in your diet will send your hormones, such as those involved in metabolism, into a downward spiral. This can set you up for weight gain, mood disorders, reproductive problems and an array of other medical issues.
Do Number 3
If you are looking to lose fat and lean out, eat a serving of fat at every meal. Better yet, swap your starchy carbs and fruits (except post-workout) for some healthy fats and veggies and your energy levels and fat loss will skyrocket. Your skin, your hair and most of all, your health will improve too. Eating the right fats like Omega3s and monounsaturated fatty acids will actually signal your body to release fat stored in your body for energy, and will help prevent fat storage. Fat in our diets is a must. Did you know that your brain, which is your ultimate powerhouse for any and everything, is made up of over 60% fat?
Do Not and Do Number 4
Buying packaged foods that are man -made is really a DO NOT, but if you must buy packaged foods of any sort, be sure that the ingredient list is short and that you can actually pronounce the list of ingredients or put it back on the shelf. Those unpronounceable words are not only foreign chemicals to your body, but they are flat out toxic. So opt for food as close to how Mother Nature gave it to us.
To end this tutorial on the basics in dieting, I will end with one of the most important and often overlooked concepts – Keep It Simple! Use these tools and stick with them. Don’t try to over-complicate things by counting calories, zig-zagging calories and macro nutrients and so forth. Most people are not at that stage and most don’t need to be, so keep it simple and the process will be much more enjoyable and easy to maintain.
Originally posted here: http://fitlode.com/2011/07/22/top-four-dieting-dos-and-donts/