Calories are not all created equal.
Proteins, carbohydrates, and fat will be used differently as your body breaks them down. Carbohydrates are the first thing that your body uses as energy, especially during low-level activity. Fats are the next source of energy used by your body. Proteins are the last thing that your body will convert for energy unless you skip meals. Skipping meals leads to your body converting protein “muscle” stores into energy causing a loss of valuable lean muscle mass while gaining body fat. It is necessary to eat the proper nutrients spread throughout the day in five to six (5-6) small portions to halt the process of using proteins for energy. Frequent meals will ensure that your proteins, carbohydrates, and fats are used for their intended purpose while keeping energy levels from hitting rock bottom, which can often lead to binge eating. By maintaining proper protein intake, eating low glycemic carbohydrates, reducing saturated fats, and exercising, you will achieve your goal of a healthier lifestyle.
Guidelines for Weight Reduction
- Aim for one to two (1-2) pounds weight loss per week to maximize good nutrition and maintain muscle mass.
- Remember when calculating nutrients, there are four (4) calories per gram for proteins and carbohydrates. There are nine (9) calories per gram for fats. Limiting fats cuts calories.
- Always weigh your solid proteins out in ounces (oz.) to make sure you are eating enough per meal.
- Consume a minimum of 16 cups of water daily. Water flushes out metabolic waste, hydrates muscles, and gives the stomach a feeling of fullness which may help avoid snacking between meals.
- Eat small frequent meals consisting of a protein and a low Glycemic Index (GI) complex carbohydrate, which provides the body with steady amounts of insulin during the day. Try to eat every two to three (2-3) hours. Never go longer than four (4) hours without eating.
- Perform strength training three (3) times per week to increase muscle tissue and deplete stored glycogen. Depleting glycogen tricks the body to release stored fat. The more depleted glycogen, the more fat your body must release. Strength training is the key to weight loss.
- Perform low-intensity cardio sessions four to five (4-5) times per week keeping heart rate within your fat-burning zone.
Every type of exercise burns a certain amount of calories per minute. The more calories you burn, the more calories that will be maintained in your diet. If you choose not to exercise, your diet will be more caloric restricted. There are several websites that allow you to enter your weight, the type of exercise, and the length of time. The website calculator determines how many calories you burned during your exercise session.
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