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I have been eating perfect and exercising for an hour 3-4 times a week (cardio) but I am gaining weight?
I don't understand how this is possible. I know muscle weighs more than fat, but when does the weight loss kick in? I want to change my number!!!
getting muscle
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Top 10 Easy To Follow Weight Loss Tips
Need some simple to follow tips to shed the extra pounds? We comprised a list of the top 10 most effective and simple tips around for attaining natural weight loss.
1. Eliminate sodas and juices from your diet
Nothing contains a higher concentration of refined sugars then sodas and processed juices. A typical coke or juice can contain up to 30 grams of sugar that when consumed will send your glucose levels sky high resulting in an energy rush and then a severe crash leaving you and your energy levels at a low. Replace sodas and juices with water through out the day and you will find that it gets easier and easier to eliminate sodas entirely from your diet.
2. Increase your water intake
When you think you have been drinking enough water through out the day, double it. Try and drink at least half a gallon of water a day and up to 1 gallon of water a day depending on your activity levels. Studies have shown that keeping your body with a continuous source of water helps to speed up your metabolism and therefore burn more calories. Another added benefit is by constantly drinking water you are flushing toxins out of your body. The list goes on and on about the benefits of drinking a gallon a day of water which range from better skin complexions to enhanced metabolic functions.
3. Take time for breakfast
People always say breakfast is the most important meal of the day for a reason. A good breakfast should consist of a high percentage of carbohydrates as well as some protein. The combination of protein and carbohydrates helps to stabilize blood sugars and kick start the metabolism to start burning fat. The carbohydrates give fuel for your body to continue on through the day and protein makes sure that your body doesn't turn to muscle to feed on when it is stressed.
4. 6 Meals a day
Instead of eating your usual breakfast, lunch, and dinner space your food our over 6 meals. If you eat 3 large meals, cut your portions down by half and space them out evenly over 6 meals through out the day. What this achieves is it provides a steady source of nutrients to your body and prevents glucose spikes. A glucose spike is what causes your body to have energy crashes and sometimes causes binge eating resulting in weight gain for you. Each meal should contain protein, carbohydrates and good monosaturated fats in the form of nuts, fish and poultry. 6 meals through out the day will keep your metabolism active and turn you into a fat burning machine. Just remember the more often you eat the more calories you burn while missing meals and eating less turns on the body's starvation switch bringing your metabolism to a screeching halt.
5. Eliminate Simple Carbs
Simple carbohydrates are mostly found in foods like cakes, soft drinks, coffee, candy, honey, table sugar and puddings. The problem with simple carbohydrates is that they give you a huge energy rush but once that rush is finished you then have a crash which disrupts your metabolism. Simple carbohydrates will affect glucose and insulin levels which in turn will prompt your body to store more fat then what it started with.
6. Complex Carbs
If you must eat carbohydrates the best alternative is to try and primarily eat complex carbohydrates. Unlike simple Carbs complex will not give you such a drastic increase and then a crash in glucose levels. Complex Carbs are slowly digested and thus provide a steady source of energy and do not affect your metabolism as severely. Examples of Complex Carbs include whole wheat pasta, brown rice, lentils, beans, pita bread, shredded wheat and bagels.
7.Evening Snacking
As the sun goes down a natural response in the body is to drop the serotonin levels slightly and as a result your body sends very strong cravings out for you to eat sugars and Carbs to raise the serotonin levels. This is the principal reason why people sometimes have excruciating late night cravings for sweets and Carbs. When the sun goes down do your best to avoid carbohydrates and sweets as they will grind your metabolism to halt. To ease the anxiety take 2 capsules of Slimvia as this is exactly what we designed the product for to reduce cravings.
8. Lower calories through out the day
When you first wake up in the morning your body is least likely to turn your meals into fat this is why you are supposed to eat the most carbohydrates at this time. But as the day progresses on your metabolism naturally slows down so each meal you consume has a higher chance of being turned into fat. Dinner is the most important you should keep the Carbs very low while keeping protein high because at this point in the day your metabolism is at its slowest besides when you are sleeping and will turn anything bad that you eat into fat.
9. Eat the right fats!
There is a big misconception about fats among consumers. Any time you see products labeled "No Fat' or "Fat Free" do not forget that these products are not sugar nor calorie free so without the fat in them to aid the absorption of sugar into the blood you end up actually with a more detrimental effect of weight gain since sugar is entering your body a lot quicker. The kinds of fats that you should avoid are saturated fats, trans-fats, and hydrogenated oils. 20% of your daily caloric intake of foods should however be good dietary fats or monosaturated fats. These fats come from foods such as olive oil, natural nuts, salmon, trout, mackerel, avocadoes, and natural peanut butter. Good dietary fats help to slow the absorption of sugar into the blood stream as well as maintain a balanced hormone function in the body.
10. Raise the protein
Certain studies have shown that having a high protein diet actually helps to burn more fat and keep your metabolism working at a more efficient rate. An active individual who is working out either with weights or just casual cardio 3 times a week should at minimum be consuming 1.5 grams of protein per pound of their body mass so for a 180 pound male that would be 270 grams of protein per day. If you are not that active you should still at least be getting 1 gram of protein per pound of body weight. This ensures that your body does not turn to your own muscle to feed or replenish its energy supplies but rather turns to the proteins that you are consuming.
About the Author
Slimvia Health & Nutrition Team
http://www.slimvia.com
Cardio-Kickboxing - Fit for Duty - Season 1, Episode 36
