HOW TO GET LEAN BODY WITH PROPER DIET

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We all want to look our best in all the seasons. But we also want results fast and through the easiest way possible. Slim figure is the dream and fantasy of many.Losing weight is not easy but it’s not that difficult either.All you need is dedication and patience.The following tips and suggestions are designed to support an overall healthy lifestyle and a realistic weight loss plan so you maintain a healthy weight for the rest of your life.

Reduce your intake of starchy carbs:

Consuming a lot of starchy foods, like pasta, bread and rice (especially all at one) provides the body with more than it needs for glycogen stores and energy, anything that is left over will be stored up as fat. Researchers from the University of Alabama at Birmingham (USA) revealed that when 69 overweight people were given a diet with a modest reduction in carbohydrates for eight weeks, they had 11 percent less deep abdominal fat than those given a lower-fat diet. Further, during a second eight-week period in which calories were reduced by 1,000 each day, those on the lower-carb diet lost 4 percent more total body fat.

Count your calories:

On average, women require 2,000-2,100 calories per day to maintain their weight and men require 2,700-2,900. The solution to safely lose weight is to consume 500 calories less per day than you need to maintain your weight. Doing this, you can lose 1 pound per week since 1 pound of fat is equal to 3,500 calories.

Eat three small meals with one or two high protein snacks spread throughout the day. You’ll maintain your energy levels without feeling starved.

 

Time your meals to burn fat:

Meal composition and timing can play a big role in your ability to burn body fat. Getting lean in a hurry is not only based on what you eat, but also when you eat it.

If you do your cardio in the morning, do it immediately upon waking without eating. You burn the same amount of calories in the morning as in the evening for the same amount of work. However, research indicates that the percentage of fat calories burned during morning exercise, on an empty stomach, is greater.

Eat protein to lose weight:

When it comes to shedding pounds, the amount of calories matters, but so do the type of calories. While calorie impact has been controversial, several recent studies point to protein’s convincing benefits on weight loss. In one study, protein was increased from 15% to 30% of calories and fat reduced from 35% to 20% (carbs remained constant at 50%). The increase in protein was clearly associated with reduced appetite and fewer calories consumed, which ultimately led to significant weight loss.

In another study of dieters who lost 5-10% of their body weight, the weight regain was less in the high protein group compared to the normal protein group. The high protein group only gained back 2 pounds of the weight that was previously lost compared to 7 pounds for the normal group. Not only was weight regain less in the high protein group, they also gained only muscle and not fat.

Protein also keeps your metabolism revved up. Several studies have shown protein to generate more heat than carbs and fat. This means calorie for calorie, more energy from protein is given off as heat and less is available for storage as fat.

MRPs make eating simpler

Meal replacements include protein shakes, powders or bars that replace a normal meal. They are easy to use, require little if any preparation and most importantly, provide structure to the daily eating plan. Using meal replacements to assist in weight management has been examined in several studies. In one study conducted over a 5-year period, overweight subjects who consumed a meal replacement shake lost about 10 pounds compared to others who gained 15 over the same time period, resulting in a 25-pound difference in weight between them. The value of meal replacements is the structure of having a prepared meal, which can provide the needed motivation to reduce calories and enhance weight loss.

Eat fat to lose fat

Certain fats are essential for your body—you can’t live without them. Essential fatty acids, or EFAs, help you feel full longer after meals because your stomach empties more slowly.

Flax seed oil is an economical source of EFAs. It’s great to add to protein shakes, salad dressings or other foods. Because of its mild flavor, many people take it straight from a spoon! Fish oils are also excellent sources of EFAs and come in convenient capsule form.

By increasing your EFA intake and decreasing your non-essential fat consumption, you make it possible for your body to utilize more stored body fat for energy, getting you leaner faster.

Take a multi-vitamin:

It’s difficult to get all the vitamins and minerals your body needs from food alone. A well-rounded multi-vitamin supports your fat loss or muscle building efforts and makes up for deficiencies in your diet when eating less food.

Tip: Use a multi-vitamin and mineral formula every day (minimum 3 per day). Take with the largest meal of the day, preferably with one that includes some fat.

By taking proper diet the dream of getting a lean body can be achieved. But along with proper diet we also require a proper work out to achieve the best abd healthier results.

Exercise to boost metabolism:

To lose weight faster—up to 2 pounds per week—combine the reduction in caloric intake with an increase in caloric expenditure through exercise. By adding one hour of moderate to intense physical activity into your daily regimen, you can burn 500 calories or more a day for an additional 3,500 calories less per week.

You can easily double or triple your metabolic rate while you exercise by doing a simple cardio workout or lifting weights. Doing weight-bearing exercises not only increases your lean muscle mass, but increases your resting metabolism as well, since your body burns more calories to maintain a pound of muscle than a pound of fat.

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