How Can I Lose Weight - By Transitioning My Behavioral Patterns

The following article is How Can I Lose Weight. If you decide to lose weight to improve your health and fitness, then avoid fad diets.

In part 2 you will be learning how to have a new life of lean muscle and healthy weight through behavioral change that will replace the lifestyle you are presently living.

When you are eating nutritiously, it is important for your carbohydrates, proteins, and fats to be in balance so you will have a high metabolic rate and increase your fat burning.

The "Hollywood Diet" is like so many other fad diets it is here today and replaced by another fad diet tomorrow. But to lose weight and stay healthy it is important to give your body what it needs and craves to be fit and healthy.

These are the Types of Foods to Eat and the Types of Foods to Avoid

Complex Carbohydrates like pasta, whole grains, breads and cereals are necessary to maintain a high energy level during the day.

Minimize your consumption of processed baked goods, candy, soda and other simple carbohydrates.

These foods have little or no nutritional benefit and will become surplus fat if you do not control your consumption.

If you are eating too many low carb foods you can forget about "how to lose weight fast". Our blood sugar levels and our insulin are interconnected. Our blood sugar level is regulated by our insulin and it will store excess sugar as extra fat. When we are really tired and hungry it is sometimes because our blood sugar is too high and then if we are not careful this cycle can repeat itself. Complex carbohydrates in sensible amounts can prevent this problem. If you consume foods that are high in proteins you will maintain the cell structures of your body and build lean muscle, like lean meats, soy products, beans, fish and poultry. These high protein foods are necessary to burn fat, but here is a caution, do not eat too much protein because if you consume protein in excess of what your body needs the added protein will be stored as fat and your kidneys and liver could become unhealthy. If you are reasonable with your protein consumption you should be ok.

If you are measuring your protein consumption then for each pound of your bodyweight have about 0.5 grams of protein. This amount will aid in the growth of your lean muscle

Protein Sources

There are two sources for protein, they are animal and plants. In the United States most of our protein comes from animal sources. A diet that is too high in protein can increase your risk of disease, recent data suggests.

There is very little fiber in animal protein and because of this you will still be hungry if you compare eating animal protein to eating protein from plant sources.

An excess of animal protein can prevent you from burning fat.

It is healthier to consume most of your protein from plants, like legumes, beans or soy and less from animal sources.

It is important to consume fats like those fats in nuts, oils and protein. Fat is a key component to the regeneration of your skin, hair and nails.

There are many fad diets around that have people on very low fat diets and others that are very high fat diets.

Include lean protein and small amounts of seeds, oils and nuts in your diet and remember that it is very important that you don't go to extremes.

Your Portion Sizes

Have portion sizes that are approximately the size of the palm of your hand in place of counting calories to determine the quantity of food you need to eat. Then have a balance of two vegetable and complex carbohydrate portions and one portion of protein at each meal.

Green vegetables give you added fiber and enzymes that will help in your digestion and are also low in calories so eat big portions of these foods, it will be good for you.

Consuming plenty of green vegetables will also give you the vitamins and minerals that you want to maintain good health. Don't forget to eat foods that have high nutritional value. This will help you to burn body fat and as a result you will lose weight faster.

How many meals per Day?

To burn the most extra fat how many times should we eat per day.

It is much better to eat several times a day in smaller quantities if your schedule is flexible. When you eat many small meals a day it will raise your metabolism each time you eat. Try to eat roughly every three hours and eat 5 to 6 times a day.

It may be hard to break the three meal a day habit. When this is the case then keep the 3 meals a day that you are accustom to, but eat smaller quantities and add 2 or 3 more meal times during the day where you will have an energy bar, a fruit or another healthy snack.

The key is to focus on foods that your body needs, if you do this you will be full for a longer period of time.

New Recipes

Try new recipes to find what tastes delicious for you. Choose some healthy foods that are good for you and then find recipes that have those foods included and omit the unhealthy foods.

Behavioral Change

Use Behavioral Change to implement the changes that you need in your new healthy eating habits. This will insure that you are on your new healthy eating plan until your reach your goals and forever if you want to stay healthy and fit.

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