Weight Loss: A practical approach through Nutrition

By: Bruce Tucker


There is nothing more inspirational when it comes to weight loss than seeing someone who has a similar lifestyle to your own dropping the pounds doing something that anyone of us could do as well. I really like the show “Biggest Loser” on NBC. It depicts various people from all walks of life who, for whatever reason, have let themselves go and become obese. Of the course of the show these individuals work with trainers and compete against one another to see who can lose the most percentage of weight.

The show itself is not really why I watch it, but seeing individuals lose that weight and transform not only their bodies but also their minds. If you haven’t had a chance to see the show and need some weight loss motivation, tune in, you will enjoy it.

Of course they have a team of people working with them to help them lose weight which is a far cry for the rest of us. We have ourselves and maybe some loved ones. But what I am about to tell you will make a world of difference in your weight loss routine because it will be so simple. The best part is you do not need any special equipment, personal trainers or motivational groups. All you need is the determination to want to lose weight.

The key to losing weight is not spending countless hours in the gym. If you want to lose weight and more importantly keep it off, you need to change the food you consume, when you consume it, and how much. Now it might sound like a lot of work, but in a few moments you will see just how easy it is to eat right so those excess pounds just fall right off of you.

There are three food groups you need to remember, proteins, carbohydrates and green vegetables. In you can remember those you are halfway there. Your protein sources should come from lean meats and poultry, egg whites or substitutes as well as fish. They should be baked or gilled, never fried, and if you absolutely need to fry your food, use a fat free non stick cooking spray like “Pam”.

Your carbohydrates should come from whole grain sources like multigrain or wheat bread, cereals, brown rice and potatoes to name a few. Many experts believe that consuming too many carbohydrates (carbs for short) can be worse than consuming too much fat.

The final food group are green vegetables and as the name implies should be sources of vegetables that are, well, green. Asparagus, spinach, mixed green salads and broccoli are a few of the many choices that you have.

Now that you know what you should be eating the next to step is to understand exactly how much and how often. Each food group needs to be sectioned off on your plate into a portion size. A portion size is the same size as your clenched fist. So if you were to make a fist that is the amount of food you should be consuming with each food group.

In order to maximize your weight loss potential you need to increase your metabolic rate, the rate at which you body burns fat, by keeping your metabolism, the process by which your body burns fat, running all the time. When you eat your metabolism turns on like an engine. In order to keep your engine running you should be consuming one meal every two and half to three hours everyday. Not only does this keep your body’s metabolism running all day, but you are supplying you body with healthy foods that contain all the vitamins and minerals it needs to accelerate weight loss.

All you need to do now is repeat this process everyday and in twelve weeks you should have no problem losing anywhere from 12 to 24 pounds (results vary). More importantly you will be losing weight the right way which helps your body keep it off.

Just remember, before you start any type of nutrition or fitness program you should always consult with your primary care physician to receive a complete physical.

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