In order to lose body fat, keep your energy levels
high, and keep your thinking capacity normal, you must
follow this next action step. This will help you
remember that you must have the proper serving of each
food group included in your eating plan.
It's quite
easy to do. All there is to it is to follow the
Recommended Daily Allowances (the US government pays
for all the work). Don't be concerned, in this case,
the government is right on the money with there
recommendations. Forget about any dieting concoctions
you've tried or heard about. Low carbohydrates, high
carbohydrates, high cal or low cal is all a confusing
waste of time.
There is no quick fix, miracle diet, or
any other magical potion . Since 1982 I have tried
every diet, eating plan, and fad there is. Eating is
simple. Don't complicate it by thinking you're
different. Those roads lead to nowhere but
inconsistency and frustration. Just follow these next
serving recommendations when formulating your eating
plan.
Unless you have some sort of nutrient
deficiency, you need not sway from what the US
government spends millions of dollars to give you.
Your goal in eating should be to get the proper
servings from the RDA and the four food groups.
This
is regardless of what your goals are. The RDA for
adults is 2 servings of meat or high protein, 2
servings of milk and dairy, 4 servings of fruits or
vegetables, and 4 servings of cereal and grains. A
serving of meat is about a four ounce piece of any
type of meat .
The serving size for vegetables, fruit,
cereal and grains is one cup. You can get a list of
the foods in each book free off the Internet or by
requesting it from the federal government directly.
Eat a minimum of four small meals each day consisting
of these groups ,no questions asked! They will keep
your metabolism going, your energy level high, and
your functioning capacity primed.
If you feel you have
a very slow metabolism, you can increase your meals to
5 or 6. These are not 7 course meals I'm referring to.
They are 1-3 regular meals and maybe 2-3 healthy
snacks. So when you go grocery shopping keep a list of
the food groups. Let your shopping revolve around
them. Change your eating habits if they do not match
the RDA. You will be thankful when your feeling great,
looking great and staying healthy.
Step 8
This step is simply meant to inform you that 60% of
your eating plan must
consist of carbohydrates (carbs). Never do a zero carb
or even a low carb eating plan. Unless you enjoy
feeling weak, looking scary, becoming moody, and
appearing stringy. If you like those things cut back
on your carbs and warn those who see you on a regular
basis. The people who do this type of eating are
usually the ones really determined to lose weight.
This does nothing but drop water weight. ( You see a
weight loss from water loss-this is not good). Your
body is 70% water. Every gram of carbohydrate in your
body attaches to 3 molecules of water. When you eat
low or zero carbs, the water leaves the body due to
the lack of carbs present. When this happens, your
body panics because it thinks it is starving. Then you
know what happens...it will not release any body fat.
You then leave it no choice but to burn muscle for
your everyday energy. You have then lost water and
muscle, not fat. You'll feel as productive as a car
driving down the highway with flat tires. When you eat
high carbohydrates (high meaning in proportion to your
eating plan) you feel energized, clear headed, and
able to endure a workout properly. Eat carbohydrates!
Remember that rice, pasta, potatoes, bread, cereals,
fruits, veggies and the like are the preferred
carbohydrate fuel for the human body. They are the
main energy source. This is one of the reasons why
the fruit, veggie, bread, and cereal group requires 4
servings in each category . Unlike the meat and
protein group which requires two.
Step 9
This step is the logic behind losing fat. This reminds
you that you must initially subtract calories from
your caloric maintenance level to lose fat. You
formulated your maintenance level when you did Step 6
and wrote down all your food intake for three days.
Subtract calories from the magic number of calories
determined from Step 6.
This will put your body in a
caloric deficiency and ready to lose fat. How many
calories per day do you need to subtract from that
number to lose fat and create a caloric deficiency? A
realistic goal of fat loss is one pound per week. One
pound of fat consists of 3500calories. Divide the 7
days of the week by 3500 calories which equals 500
calories.
Subtract this amount of calories from your
original caloric maintenance level and you'll lose one
pound of fat a week (provided you are following the
other steps). Let's say the number of calories it
takes to maintain your weight was originally 2000
calories a day. You would then formulate an eating
plan to fit in 1500 calories a day. Again, first find
out how many calories it takes you to maintain your
current weight by doing Step 6. After that, subtract
500 calories from the overall caloric intake number
then arrange the content of your food to fit RDA
standards and the 4 food groups. You will now start to
lose weight and fat. After you hit a plateau,
gradually and slightly continue to decrease your
calories every few weeks. Once you get as low as 1200
calories a day its time to stop decreasing your
calories. Anything lower than 1200 calories is a
nutritional risk for you. This leads to step 10.Step
10
Step 10
If your calories get to 1200 and you still want to
lose more fat, do this next action step. It's actually
two action steps in one: Add activity and increase
your meal frequency. Let's look at the adding activity
first. Adding activity will decrease your calories in
addition to lowering them from food intake. You can do
this by walking, doing the stationary bike, maybe a
light jog or maybe adding some sports to your agenda.
Whatever you do remember every 30 minutes of light to
moderate activity burns about 300 calories.
This is a
great way to lose weight if you don't like to decrease
calories and you like to eat. The next part of this
action step is to increase your meal frequency. Eating
many mini meals throughout the day will keep your
metabolism high and your body burning fat throughout
the day. (Don't confuse mini meals with Happy Meals,
these are mini meals.) The best way to do this is to
pre-plan your meals ahead of time. The minimum you
should eat for fat loss is around 3-4 meals a day. If
you really want to be a fat burning machine then
increase to 5-6 small meals a day. For instance you
may eat some oatmeal for breakfast, then chicken, rice
and veggies for lunch.
A piece of fruit a couple of
hrs. after that. Another piece of fruit, a meal
replacement shake, or some yogurt 2 hours later. For
dinner some beef, potatoes and salad. Maybe a tuna,
chicken, or plain salad a few hrs. before bed. This is
the best way to lose the fat pounds.
Especially if you
have a slow metabolism and you enjoy eating like me. I
love food, so I eat many mini meals throughout the
day. I stay satisfied and am less likely to binge when
I see my favorite junk food around. Basically, the
gist of this is if you want to lose fat or weight you
must burn more calories than you consume daily .
STEP 1: Realize that you can not spot reduce fat. It
burns systematically.
STEP 2: Properly recognize and identify your goal,
then break it down into small parts.
STEP 3: Use common sense and expect fat loss not just
weight loss.
STEP 4: Weight train regularly to avoid exercise
suicide (losing muscle).
STEP 5: Incorporate fat into your diet and never
remove fat totally from your eating plan.
STEP 6: Write down 3 days of food intake to discover
your caloric maintenance level.
STEP 7: Follow the RDA to create the proper eating
plan and food variety.
STEP 8: Never eliminate carbohydrates from your eating
plan!
STEP 9: Calorie reduction is the initial physiological
step to trigger fat loss.
STEP 10: Do calorie burning activities and eat
frequent meals to enhance fat burning.
All The Best Renier
