weight management

Weight Management

Eating To Lose Weight, When trying to burn fat and shed unwanted pounds a healthy, balanced diet is essential and can do wonders.

If you are looking to slim down it is equally important to monitor and maintain the proper caloric intake conducive to a fat burning diet.

In order to lose a minimum of a couple pounds a week a good target should fall in the 1,200 to 1,600 calorie range each day.

If the goal is to lose weight then this goal combined with exercise can be extremely effective in the attempt to reduce your total body fat.

Thermogenic Effect

When your bodies metabolism is increased in which the body generates heat or energy in a process called thermogenesis. This effect is activated by various triggers such as nutrition and exercise.

The focus of this article, however, is nutrition and there are many foods that induce a thermogenic response. Some of the top fat-burning foods include:

  • Lean Red Meat
  • Low-Fat Dairy
  • Lentils
  • Whole Grains
  • Hot Peppers
  • Green Tea

This list shows just a few of the types of foods you can eat that help you burn calories while you eat. To break down food in the digestion process your body is required to burn calories.

Some foods need to burn more calories than others such as chicken which needs approximately 90 calories.

Providing your body with the nutrients, vitamins, and minerals it needs is key to supporting a healthy metabolism as there are a variety of important aspects necessary to keep it high. These elements include iron, calcium, and fiber.

Green tea contains the chemical compound Epigallocatechin gallate (EGCG) which is another secret fat melting component.

In hot peppers, the principle calorie burner is capsaicin which creates the spicy heat effect in foods like chili peppers.

Planning Your Diet

They say the spice of life is variety and this rings true even in your diet. Your body needs a wide range of food in order to operate at peak efficiency as the metabolic process can be destabilized if it is lacking any certain nutrients, vitamins or minerals.

A well-balanced diet will include:

  • Lean Protein – Chicken, Fish, Sea Food, and Low-Fat Cheese
  • Medium-Fat Protein – Prime Cut Beef, Pork Chops, and Tofu
  • Fruits – Apples, Bananas, Oranges, and Melons
  • Vegetables – Carrots, Cabbage, Broccoli and Vegetable Juice
  • Low-Fat Dairy – Milk and Yogurt
  • Starches – Rice, Barley, Pasta and Potatoes
  • Fats – Cream Cheese, Butter, Avocado and Olives

The mornings get you going so it is best to avoid heavy breakfasts and try to keep meat protein out of it. Lunches can include various proteins but again should not be too heavy to keep you going through the rest of the day.

The end of the day can have a lot more protein and is generally the largest meal of the day to help you feed your cravings and provide much of your fat intake.

If you can maintain this level of moderation and variety the pounds can melt off quickly and stay off.

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