LOSE WEIGHT AND FAT NOW

The diet or the way you eat makes up a large percentage of the results. Today's food are
loaded with excess fat, salt and other stuff

that i don't even know what it is but i know is bad for our health in general. This part may be the hardest part for most people, I know cause i'm one of them, all those temptations it's hard to resist at first but when you got motivation, and an will made of iron, you will learn to resist these food with ease.Remember anything in excess is bad this is espeically ture in foods.

Most people tend to make mistakes of skipping meals or not eating enough but what in fact they are doing is making themselves more unhealthy because when the body detects that you are not eating or having too low caloric intake the body goes into a state expert calls "starvation mode". During this mode your body will start storing fats and use your muscles as primary energy and you don't want that to happend.

There are alot of new diet out there that is poping out like weeds and promises something like
lose 12lbs in 2 weeks or 50lbs a month. Sounds too good to be true? well it is too good to be
true. You should know about your body in losing weight the safe margin is 1~2lbs per week. In
losing fat, to be honest i don't know if there's a safe margin to it. My usual guide to this is.. if it's sounds too good to be true then it's too good to be true.

first thing first i suggest that you eat at 5~6 times a day or every 2.5~3 hours instead just eating 3 meals a day. Why you might ask? because eating smaller spread out meals you can trick your body to say "hey, we have a constant supply of food so we don't need to store fats." and thus your metabolism will be in high gear all day. Another benifit of this is you feel fuller and less deprived than "regular" diet and this prevent the "starvation mode".

There are 3 macronutirents namely the carbohydrates, protein and fats. We need these to grow,
glow and go.

Carbohydrates - is the main source of energy you have but having too much energy it will be
stored as fats. There are 2 kinds of carbohydrates, simple and complex. Simple carbohydrates
are easier to break down and used as energy, this type of carbohydrates are best eaten after
your workout. The other type of carbohydrates are complex, they are harder to break down because
of the stronger link between each other and thus keeping you fuller for a longer time and giving
you a steady supply of energy.

example

simple carbohydrates
white rice
white bread and flour
sweets
fruits

complex carbohydrates
broccoli
oats
Asparagus
Whole wheat bread

Protein - mainly comes from animals, vegetables have protein but it's not entirely complete. The
only vegetables that have complete protein is soy. Protein are the building blocks, It is what
the body needs to build healty muscles. The best source of protein comes from fish and other seafoods,
chicken(skinless), turkey, and beef(beware since beef is also high in saturated fats, try to get
the leanest you can possibly get)

Fats - is another important macronutients that let our body work at it's optimum but fat is fat too
much of it will get you fat since fat is dense packed with calories more than carbohydrate and protein
combined. Some effects of the good kind of fats called EFA or essential fatty acids are fat burning,
increasing metabolism, oxygen transfer, absorption of vitamins.

sources of good fats
avocado
flax seed
olive oil
nuts

When you eat you must choose food that is processed as little as possible and making the right choices
identifying and mixing the right food to optimize fat burning.This is very important because we can't
just calculate with junk food since junk food or other food that is not healthy have an "after effects"
We have to pick the right food, that's the key to eating right.

A suggestion of 60% carbs, 30% protein and 10% fat is recommended but that's of course just a guide you
can tweak it but that's for later. To count these you just simply multiply your weight by 10, ie if you
weight 200lbs x 10 that's 2000,that's the daily requirement of calories of a 200lbs person needs to lose
weight/fats safely.

then from that 2000 you get 60, 30 and 10 percent. So let's say you want to know how much carbs you need
from the 2000 times 60% that's 1200 calories, from there we can calculate further. To know how much from a
maconutrient we need counting from carbs we know that we need 1200 calories for a 200lbs person from that
we can divide it by 4(per gram of carbs is 4 cals, the same goes for protein and fat has 9 cal per gram)
so that's 300 grams of carbohydrates per day or assuming that person eats 6 times a day that's 50g of carbs
per meal.

you can also try the 40% carbs, 40% protein and 20% fats or you can cycle this with the 60-30-10 every 3 days
for better results.