Fat Loss 4 Idiots Book

1. Calories are far more important then fats when it comes to affecting your weight, as long as you're eating healthy monounsaturated and polyunsaturated fats instead of saturated and trans fat. A good rule to follow is to keep the amount of saturated fat you eat per day is less than 20 grams.
2. The human metabolism is to slow to be eating three big meals a day. In a perfect world six small meals a day is much healthier. Eating six meals a day will keep your metabolism active and also help keep your insulin levels stable.
3. PROTEIN!!! Protein supports, builds, and rebuilds muscle. The more muscle you have the faster your metabolism will be. (It takes fifty calories a day just to support one pound of muscle!). Lean meat, fish, and poultry are all very good sources of protein. Also it is important to spread your protein intake evenly throughout your day. By doing this you will enable your body to rebuild muscle all day long.
4. Controlling food portions. Low energy-density foods such as vegetables and fruits are less likely to be overeaten. Also they're full of nutrients such as vitamins and minerals which are critical to a healthy metabolism.
5. Don't cut any one food group. You should be consuming carbohydrates, protein, and fat at every meal.
6. Watch out drinks such as soda and fruit juices. They have tons of calories which can add up quickly. Plus they aren't even that
7. WATER!!! And lots of it! Water helps you stay hydrated which will allow for more intense activity. It also helps your body flush metabolic waste.
8. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
9. Sleep! 7-8 hours a night, More or less than that can have negative effects on your health.
10. Eat your meals slower; well chewed food is easier on your metabolism.
11. Eat some fish. Fish such as salmon is rich in Omega-3s, these Fatty Acids are essential. They'll keep your heart healthy, as well as the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells which in turn helps out with fat loss.
12. Avoid hydrogenated fats (Trans fat), and High Fructose Corn Syrup. They send signals to the brain telling you that you are not full even when you've already eaten. Ever wonder why it's hard to drink 3 big glasses of water, but easy to down a 2 liter bottle of soda. It's the Syrup.
13. Exercise.

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