Excercise and Weightloss

Question
Hi Dan,

I have a few questions. I'm about to start a diet, yes during holiday season, but I figure if I can resist the temptations of all the good food now, I'll be good the rest of the year! :)
I was wondering what kinds of foods, if any, will increase my metabolism rate when consumed? If so what are these foods and what are the general portions that should be consumed for a male in his 20's?
Also, I'm not that fat, my bodies fat is only located on my stomach area and on my sides (love handles I believe they're called).  I was wondering what some good excercises were to get rid of the fat where my love handles are and to tone them as well as my abs?
I hope that this isn't too many questions! I really appreciate any advice you might have!
Thanks A Lot!
Brandon

Answer
Hi Brandon,

I apologize for the extended time it took for me to respond.

You should focus on low-starch/high-water veggies such as summer squash, broccoli, cauliflower, green beans, lettuces, cucumbers, celery, tomatoes, asparagus, and such foods.  Strive for 5-9 servings every day. This is general for adults of all ages!

Eat 1-2 servings of lean protein daily including chicken, turkey, and especially fish like salmon or tuna. 3-5 ounces is sufficient.

3-4 servings of complex carbohydrates are important to maintain consistent energy levels. Brown rice, oatmeal, quinoa, millet, buckwheat, pumpernickel and 100% stone ground whole wheat. Try to include a legume as well- chick peas, black beans, kidney beans...

Healthy fats include olive oil, milled flax seeds, salmon. hemp oil, coconut oil (great for cooking), walnuts or almonds (handful for snack), brazil nuts are good as well.

Avoid high fructose corn syrup and hydrogenated oils always. Avoid white flour products including donuts, muffins, bagels, pretzels, and all other baked goods such as white bread. Avoid soft drinks and candy. Avoid fried foods. These foods will all slow your metabolism, increase your love handles and belly fat, and drag you down.

Drink plenty of clean, purified water. At least half of your weight in ounces daily. Reduce alcohol and caffeine.

Follow a good exercise routine that includes 30 minutes of intense cardio (running, fast walking, treadmill, hiking). Start slowly if your are just beginning.

Include resistance/weight training as well. Building muscle mass increases metabolism and reduces body fat. Very important! I highly recommend a visit to your local health club for a good program.

Do not deprive yourself, especially for the holidays. You can still enjoy some sweets and desserts, just limit servings sizes and frequencies (2 or 3 times a week for the holidays, 1 or 2 times for the rest). People often binge on junk food when they totally avoid it.

Again, I apologize for not responding sooner.

Thank you,
Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

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