Tips To Help You With Your Diet

1) Cut down on sugar

If you want to burn off those love handles, your gonna have to decrease your intake of simple carbohydrates such as sugars. Eating lots of sweets wreaks havoc on the body and keeps us craving more.

Sugar is a simple carbohydrate. Because it tastes so good, it’s easy to get hooked on sugars because let’s face it, sugars are every where. Make sure that you cut down on your sugar intake.

2) Cut out all processed foods

When you are trying to burn off body fat, I recommend that you stay away from all processed foods. This includes all sugars, flours, pastries, and sweets. These foods will set you back and you should avoid them at all costs. These products are void of any nutritional value and will only serve to steer you off track.

If you give yourself a little time, you will develop a real preference for foods as close to their natural living state as possible. Trust me, you will see a difference immediately after you cut out all processed foods.

3) Cut down on the amount of salt you ingest

I recommend that you cut down on your salt intake. The body needs sodium but we tend to take too much of it which can cost a whole host of problems. On average, Americans eat 20 to 30 times the salt the body actually needs.

The health consequence is high blood pressure for one in six of us. As we know, high blood pressure is not a good sign and can lead to more serious health problems over time if it's not dealt with. Salt also makes you bloated because of water retention. This can result in a puffy appearance with a certain amount of water weight gain.

So, stay away from salt and take it off your kitchen table.

4) Eat less calories

If you want to lose weight and burn fat, your going to have to cut down on the amount of calories you ingest on a daily basis. In order to lose that extra pouch around your waist, you need to create a caloric deficit.

Yes, you need to eat less than what you are eating now in order to start losing weight. This will create a caloric deficit and there’s simply no other way to lose weight. Think about if for a minute, if you’re overweight and you’ve been consuming a surplus of food on a consistent basis, it means you’ve created a calorie surplus.

That means your body is storing calories in the way of fat, hence those love handles around your waist. If you start to eat more, your body will start to store more calories and you’ll get fatter. So, you have to think about it in reverse. In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit.

Once in a calorie deficit, your body will begin to use it’s fat stores as energy sources. This in turn, will burn the fat off of your body. What we want to do is burn the fat off the body and keep or retain as much muscle as possible. This is where exercise comes into play. We want to retain as much muscle mass as possible and this means weight lifting to build muscle.

You should be eating anywhere between 12 and 14 times your body weight to lose weight and burn fat.

5) Emphasize complex carbohydrates

Complex carbohydrates should be central to your diet. These will include all fibrous carbohydrates such as green leafy vegetables and starchy carbs such as yams and brown rice. Your going to have to substitute your simple carbs such as sugars and fructose for complex carbs.

Complex carbs will be your energy base. Complex carbs (starchy carbs) are converted into glucose, which is primarily used to restore muscle glycogen (Muscle fuel), which is depleted during exercise.
Complex carbs are loaded with vitamins and minerals and will be your main source of fibre. Fibre slows down the digestion of carbohydrates, enabling their glucose to enter the system in a leisurely way without releasing a huge amount of insulin into your system. That’s how these foods provide us with a steady supply of energy.

The point is to reduce your consumption of simple carbs with complex carbs at every meal.

6) Eat 5 to 6 “smaller” meals instead of 3 big ones

Instead of having 3 large meals, break it up into 5 to 6 smaller meals. By doing this, you are ensuring that you are getting the proper amount of nutrients into your body in order to retain muscle tissue. We are in the business of building muscle, not losing it. This means keeping your intake of protein, carbs, and fat steady.

What you don’t want to do is put your body into starvation mode. This means severely restricting the amount of calories you ingest. We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode. Once you get into starvation mode, your whole body starts to shrink and that includes muscle and bone density.

We don’t want this. We want to burn fat and keep muscle. So, break your meals down into 5 to 6 smaller meals per day spread out over 2 to 3 hours.

7) Drink plenty of water

The only thing you should be drinking in your diet is water. Cut out all of the pop, beer (Yes, beer), sport drinks and fruit juices. I’m telling you, you’ll notice a difference right away once you cut out the pop and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day. For more information on drinking water for health and building muscle, click here.

8) Cardio exercise is a must

Your going to have to do some sort of cardio exercise in order to lose weight. This is one of the number one ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Always challenge yourself as you start to improve.

9) Weight training is a must

Were in the business of building muscle so this means retaining all muscle tissue. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.

Think about it this way, if you start out looking like a pear and you start to diet in order to lose weight without incorporating weight bearing exercise such as weight training into your routine, you’re going to end up with a smaller version of what you already have - a smaller pear.

You need to build up your muscle base which of course, will shape your body instead of shrinking it. The trick to all of this is to use both, aerobic activity such as cardio and combine it with weight bearing exercise such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day. Believe me, once you start working your muscles, you’ll notice the difference immediately.

10) Weight yourself at the end of every week

Always weight yourself in the morning at the same time with no clothes on. You want to lose at least one pound of body weight per week and no more than three. Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

11) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.

I use the Accu-measure body fat calipers. They’re pretty cheap and are fairly accurate. You can pick up a pair at your local health food store or fitness shop for about $20.

12) Limit or cut out alcohol

Let’s face it, hang over’s are not very conducive to losing weight. You are more likely to binge out on bad foods which I call “hang over foods” after a night of hard partying. Also, alcohol stops the body’s use of fat for fuel which is something you don’t want.

If you must, have a few and keep it to a few. There’s no need to drink the whole case of beer or swig the whole bottle down.

13) Cut down on all saturated/trans fats

No secret here. Cut down on the amount of margarine and saturated oils you ingest.

Keep these weight loss tips in mind and you’ll be well on your way to getting rid of those love handles around your waist and showing off the muscle underneath.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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