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Smart Way to Lose Weight Fast

Smart Way to Lose Weight Fas

Fad diets claiming to make you drop weight rapidly are enticing, but they all involve the deprivation of important nutrients to your body. You can lose weight quickly in a healthy way. Making good food choices along with daily exercise can help you lose weight and improve your health.

Macro nutrients: Protein, Carbohydrates, and Fats

Your body needs all three of the macro nutrients: protein, carbohydrates, and fats. Each plays an important part in energy, metabolism, and supplying your body with vitamins.

Protein is Essential

Chose high quality proteins to fill you up, increase your metabolism, and suppress your appetite. Protein sources include meats, dairy products, grains, and vegetables. The body needs protein for:
• The immune system
• Tissue repair
• Creation of hormones and enzymes
• Preservation of muscle mass

Low Fat Protein Sources

• Skinless white poultry
• Lean cuts of beef with fat trimmed
• Fish and seafood
• Skim or low fat milk
• Low fat cheeses
• Low fat yogurt
• Beans and legumes
As Part of your diet, your protein intake should be about 10 to15 percent of your daily calories. If you consume 1800 calories a day, then 180-270 calories should be from protein.

Good and Bad Carbohydrates

Carbs are the body’s main source of fuel and supplies energy to the brain, heart, muscles, and organs. Complex carbohydrates are best in fruits, vegetables, and whole grains. Also high in fiber, they will make you feel fuller longer and assist with digestion and elimination.

Avoid simple carbohydrates, such as sugar, white flour, white pastas, and overly processed foods. Besides being high in calories, simple carbs induce an unstable blood sugar that makes you hungry.

Focus on non-starchy vegetables, fresh fruit, and whole wheat grains. Experts say 40-60% of our calories should come from carbohydrates. The recommended amount of fruits and vegetables are 5 servings daily.

Not all Fats are Bad

Good fats are unsaturated and provide essential fatty acids that make your skin soft, deliver fat-soluble vitamins, and are a huge source of energizing fuel. Fat adds flavor to your food and keeps hunger under control as it is digested slowly. Unsaturated fats raise your good cholesterol (HDL), and lower the bad (LDL). The recommended percentage of fat is 20% – 35% of daily calorie intake.

Sources for Good Fats

• Salmon, trout, catfish, and mackerel
• Flax seed, sesame seeds, pumpkin seeds
• Walnuts, hazelnuts, almonds, Brazil Nuts, and cashews
• Olive, Peanut, and Canola oils
• Avocados

The Bad Fats

Avoid saturated fats in butter, cream, lard, and fatty meats. Saturated fats raise your bad cholesterol (LDL), and contribute to coronary artery disease. Trans fatty acids are the worst fats and increase bad cholesterol (LDL) and actually lower good cholesterol (HDL). Found in margarine, baked goods, prepackaged foods, and fried foods, check the label for “partially hydrogenated” vegetable oil as an ingredient.

Drink Plenty of Water

If you’re longing for foods like ice cream, it’s possible you are experiencing a low grade thirst and your body is asking for water. Fill a tall glass with sparkling water and ice for a cool and refreshing drink. Jazz it up with a lemon or lime wedge for a burst of flavor. Drink fresh water throughout the day; it can help your belly feel full and stave off cravings.

The 5 Meal a Day Rule

Starvation diets only result in temporary weight loss, and you will gain back the weight quickly once you resume eating normally. Skipping meals slows down your metabolism and your weight loss will stall. People who stay at their ideal weight attribute their success to eating breakfast and never going hungry. Eat 5 meals a day and keep your metabolism burning.

1. Breakfast
2. Mid Morning Snack
3. Lunch
4. Mid Afternoon Snack
5. Dinner

“In reading the lives of great men, I found that the first victory they won was over themselves….self-discipline with all of them came first.” – Harry Truman

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