Caloric intake Usage of caloric intake
There are two basic camps out there when it comes to how we treat calories.
One that believes, “A calorie is a calorie is a calorie,” meaning all calories are created equal.
And one that believes calories don’t matter as much as what kind of calories they are and when they are consumed. I used to be a part of the former and on this link, you can discover the best weight loss shakes I used. But after years of trial and error and new knowledge, I’m now a strong believer in the latter.
See, if all calories are equal, it should result that anyone who consumes fewer calories than they expend should lose weight. And when people are looking to lose weight, what they should really be looking to do is lose fat. Muscle weighs more than fat, so you could very well gain weight, but look way better. So expending more calories than you take in will bring about weight loss, but may most likely do nothing for you in terms of losing belly fat.
Based on our bodies’ hormonal responses to food, you can still lose a ton of weight and look flabby or be unhealthy. It’s the type of weight loss that matters. And for most of us, it’s that stubborn belly fat we want to get rid of.
So now, what kind of calories and when we consume them is going to matter.
For the sake of fat loss, here is the order of importance in caloric types:
- Protein Fat Carbohydrate
I will show you a diet in which you do NOT have to count your calories in order to sculpt the physique you desire. But you will have to watch what type of calorie it is, and only consume certain types at certain times.
- Ready? Let’s dive in
Carbohydrates, for the most part, are your worst enemy when it comes to losing belly fat. Why? Carbs like to store up quickly, once our glycogen stores are full, in the form of fat – stored energy for use when needed. Can carbs be a useful part of losing belly fat though? Yes, they actually can help mobilize fat cells, but only when consumed at the right times.
For the sake of this diet, called carb backloading, we will save any and all carbohydrates until the evening, after 6 pm or so. Yes, you read that right. No carbs until after 6 pm. But hey, at least it’s not a complete no-carb diet. You can have those carbs, just save them for later.
What do you eat then throughout the day? You guessed it, protein and fat. Anything that is low carb and won’t cause a spike in insulin. Sausage, bacon, eggs, meat, vegetables (a lot of fiber content, so veggies are good), etc.
If you weight train, you don’t even need to do any cardio on this diet to reap the fat loss benefits. In fact, it’s best that you not do any cardio because your muscles will need to soak up the carbs and calories into glycogen stores.
Setting weight reduction goals is probably one of the most difficult steps of the weight loss program. How much do you need to lose? We quite often choose a number according to what we should used to weigh or, perhaps, what we’ve always aspired to weigh, but would be that the right approach? If you’re slimming down for your health, your goal might be more modest, say 5-10% of the current weight. But let’s say you’ve something more specific in your mind just like a certain clothing-size you want to squeeze into? Answer these questions for yourself by learning how to set reachable weight reduction goals.
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The important thing to setting weight reduction goals would be to stick to the standard of setting goals. It needs to be specific, measurable, attainable, realistic and tangible. Your first step is determining should you really should lose weight.
Must you Slim down?
Should you speak with many people, you can probably find that everyone seems like they need to lose weight, even people who appear to be in a healthy weight. Often our weight reduction goals derive from what we think we ought to look like instead of what’s reasonable for the body right now. You will find broad parameters to use to determine if you need to slim down but, generally, an applicant for weight loss may have the following characteristics:
A BMI of more than 25
A Waist-Hip ratio of higher than .8 for women and better than 1.0 men
An Abdominal Girth measurement in excess of 35 inches in females and 40 inches in males
Of course, those aren’t the only real clues that inform us we have to lose weight. You will find those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on the scale for the first time in awhile. However, before you set goals according to what you think you should weigh, be sure you call at your doctor to obtain a person assessment.
Set Your Goals
If you have determined you need to do need to lose weight, the next move would be to set a reasonable target weight loss on your own. You can base your purpose on any number of factors, but a great place to begin would be the general recommendations set out through the American College of Sports Medicine which are 5-10% of bodyweight or one to two pounds each week.
You may also use these calculators to create your purpose:
Ideal Body Weight Calculator
How you can Assess your Ideal Body Weight
Height – Weight Chart
Remember that these calculations offer guesstimates. There are a number of things affecting weight, so it?¡¥s better to take the results you receive having a touch of suspicion. For example, BMI is affected by just how much muscle you have?-if you have more muscle, your weight might actually be higher than what’s considered healthy on the BMI chart, even though you have a healthy body fat percentage.
A different way to do that would be to focus less on a target weight and much more on making healthy choices every day to reduce your calories. One way to look at this is the Lowest Sustainable Weight. In this instance, you’d produce a calorie deficit (with diet and exercise) and allow your body respond to that over time. Eventually, you’ll get to a weight you can sustain and feel better about.
Create a Plan
However you determine unwanted weight loss goals, you need to record that goal and then suggest an agenda to reach it. Look at your goal objectively: could it be specific, measureable, attainable, realistic and tangible? Here is a sample to see how it works:
Assume I’m 5’7″ tall and weigh 160 pounds. Based on the calculators above, my BMI is 25.1, which falls underneath the ‘overweight’ category. Basically lose just 10 pounds, my BMI is going to be at a healthier 23.5.
To get rid of 10 pounds in 3 months. I’ll need to cut my calories every day by 300-500 through both dieting and exercise.
To achieve this goal I’ll:
Replace my morning Egg McMuffin (300 calories) having a bowl of oatmeal (about 180 calories).
Replace one Coke (150 calories) with Fresca (0 calories).
Walk not less than Half an hour at 3.5-4.0 mph Three days per week (approx. 180-240 calories burned).
Strength train A couple of days a week for 30 minutes (approx. 140-280 calories expended)
Total Calories burned each day: 270 – 550 (based on whether I exercise).
Looking at this situation, you can see that wearing down your goal into specific steps will help you concentrate on your everyday tasks. Just remember to adjust your ultimate goal whenever you need to. If you find you’re not losing weight as quickly as you thought (and this is very normal), improve your goal weight or the period of time to achieve it. Remember, your goal needs to be attainable, so be prepared to set new goals if the original copies aren’t on your side.
There are so many myths floating around about weight loss and dieting that it is absolutely absurd. We have all heard the so called things you must do to lose weight and everyone has their opinion. One thing that you hear mentioned a lot is that eating breakfast in the morning will help keep you thin for a number of different reasons. Does this so called fact hold its truth value?
The fact of the matter is that a lot of these so called weight loss tips are unproven. They are widely accepted because many believe them to be true and follow them to some degree. These methods are then integrated into diet plans making them seem more credible.
Although it is true that many healthy individuals eat breakfast daily it has not necessarily been proven to help you lose weight. The lesson learned here is that don’t believe everything you see. Thouroughly research a weight loss plan before you decide to take part in it.
Once you have tried Leanbean you can then form your own opinions on it and dictate whether or not it worked well for you. I would say that eating breakfast in the morning is still a good thing and possible helping you with many aspects of a healthy life. However, don’t get hung up on all the small things you read about.
Now and then, it appears weight reduction is past what we want to do. Such vast numbers of individuals start with an incredible demeanor and an adequately propelled soul, yet then surrender after only a couple of exercises. A few people are fruitful at weight reduction. How would they take it off and not recover it? What do they think about weight reduction that you don’t?
Your first significant advance towards weight reduction is to realize what achievement resembles. In particular, what are your objectives, and in what manner will you know you have contacted them? What precisely would you say you are attempting to achieve through weight reduction? Do you have a particular objective load as a top priority? Is a sound body your objective?
Record everything to monitor how you are getting along. You should record your weight close to once week after week.Gauging yourself, again and again, can make you get restless.
Utilize a food journal to record each food and drink thing you expend, and make sure to incorporate their calories, also. Make a point to integrate tidbits and refreshments too. At the point when you need to record your food and drink decisions, it can go far toward disheartening you from settling on impulsive decisions.
At the point when you are choosing what to eat, don’t hold up until you are starving. If you hold up until you’re unnecessarily hungry, you’re bound to settle on undesirable eating decisions, to eat imprudently, or to gorge. Keep away from this by arranging every one of your dinners and tidbits. Attempt to put together your lunch instead of eating out.
It causes you to get more fit and cut costs simultaneously. Who doesn’t care for taking out two targets with one shot?
To be effective in getting thinner, you have to have an arrangement that consolidates both exercise and proper dieting. Constraining yourself to work out a couple of days seven days will ensure that you are getting the preparation required to arrive at your objectives. Exercise doesn’t need to be in the recenter or organized exercises.
Social or family practices can give the same amount of medical advantage as a proper exercise. Go for a stroll, ride a bicycle, or play a functioning game. These things will assist you in getting the body you need and improve your general wellbeing.
You should take the entirety of the undesirable nourishments from your kitchen and dispose of them. To eliminate enticement, you ought to get liberated from low-quality nourishment and keep new leafy foods accessible consistently. Dispose of all the unfortunate nourishments at this moment, so you can’t in any way, shape, or form go after them.
Having individuals around you that help your weight reduction objectives is energetically suggested. Permitting yourself to get support from others can invigorate you the additional you need when you want to stop. Try not to be reluctant to request passionate help from others. You will require it to help keep you on target and arrive at your weight reduction objectives. Many gym freaks and body builders have started using this amazing legal steroid, D-Bal. this helps them in maximizing their efforts while increasing their physical strength. Also, these steroids offer quick results without affecting your health in any way. You can checkout this D-Bal review for more information too. Make sure you read and understand everything in this supplement for your health needs.
Much the same as whatever else you need to do, beginning your weight reduction voyage furnished with information implies you are bound to succeed. It very well may be hard to tell what counsel to pursue since there are various weight reduction techniques accessible. That is the reason the time tested weight reduction tips beneath can regularly help.
You can slide into your weight viably by bit by bit lessening your calorie admission every day. A decent tip to pursue is to cut your caloric admission by around 500 calories.
Having breakfast is a significant piece of losing weight. This ensures your digestion managed well and shield you from nibbling for the day. Having breakfast will help you don’t have to store your nourishment as fat.
If you need to get in shape center around cardio. Cardiovascular activities lead to quicker fat by stimulating your heartbeat and a raised pulse. Any action that gets your pulse up and keeps it there qualifies as cardiovascular exercise, so simply discover something you like to do.
On the off chance that you are somebody who likes to nibble on nourishments like potato chips, do the change to more advantageous heated renditions to cut calories and fat. Heated potato chips don’t taste with less fat and fat!
Eat more beneficial meat arranged in a sound way on the off chance that you are attempting to get in shape. Supplant a portion of your velvety, like chutneys and salsas. It will avoid your meat tasty and dry. Chutneys come in numerous assortments that include brilliant flavors and make your proteins stick out.
You don’t have to quit any pretense of eating in cafés totally when you are on a weight-reduction kick. Simply remember that segments will be more prominent. You can have the server to present to you an assume out holder and position half of the staying half.
It can assist you with consuming a fitting number of calories while giving you a feast for the next day.
Remaining occupied is a decent method to lose some weight since it will keep you from concentrating on food. If you don’t have anything to do, you consider eating sustenance and need a bite, which can just damage your eating routine plan. Staying occupied can help you away from this sort of conduct.
Put resources into agreeable and steady shoes for working out. You need to empower yourself to push your body truly, and you would prefer not to hazard getting a rankle or harming your foot here and there.
A primary instrument that guides in weight reduction strategy is to purchase a screen that pursues your pulse. The pulse screen will assist you with keeping your pulse in the ideal zone to accomplish your weight reduction objectives.
Eating fewer calories than the sum you will in general consume is the way to shedding pounds. Eat fiber-rich nourishments to fill you feel full. Drinking a lot of water will likewise help shield you from being eager.
You can help your weight just by strolling all over the stairs rather than a lift. Even though this doesn’t appear much exercise, the additional calories consumed includes rapidly.
Attempt whole wheat pasta. It appears to be enticing to wipe out carbs like pasta when attempting to shed pounds. Have a go at utilizing pasta that is whole wheat noodles as a replacement.
Noodles made of whole wheat are more advantageous. They are likewise, additionally filling.
Try not to slice calories to the point that says low fat, however, has no space for the high sustenances you should eat. You may shed pounds that way. However, you can hurt your wellbeing all the while.
Pizza is somewhat preferred for you over most cheap food, yet despite everything, you would prefer not to eat any additional fat.
Exercise with one another, share your battles and triumphs, and celebrate together when you achieve achievement. When you need to reply to another person, it turns out to be less of the test to need to exercise or swindle eating unfortunate nourishment.
You have to eat fat to consume. However, these unsaturated fats that you can get from vegetables and fish, regularly found in fish, the two of which can help weight reduction.
These strategies have functioned admirably for others. Do not sit idle watching prolonged periods of weight reduction recordings. Utilize these tips and start getting more fit today. Remain devoted to the procedure, and you will rapidly observe positive outcomes.
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I explained yesterday that the reason why Olympic athletes like Michael Phelps have a low body fat percentage even though they’re bad dieters, is because of their training. I ended that post by asking you what you thought was most important for fat loss: training OR diet.
The answer is that it depends. The biggest secret to fat loss is the fundamental law of thermodynamics. This is the most important nutrition law and it applies whatever your age, metabolism, genetics or bodytype. Here’s the Law…
eat less calories than your body burns => you’ll lose fat
eat more calories than your body burns => you’ll gain fat
You can’t lose fat unless you have a caloric deficit. And you can create this through training OR diet OR both. It doesn’t really matter how you do it, as long as the amount of calories that goes into your body is less than the amount of calories that your body burns. Losing fat is simple math!
There are obviously people who will say that it’s not as easy as calories in vs. calories out. Well I shouldn’t be telling you this, but yes there is more to it: things like food choice and training will impact your fat loss. But NEVER as much as creating a caloric deficit, whatever that new “fad diet” is claiming.
Those fat loss “experts” are trying to catch your attention by coming up with new things to blame instead of sticking to what’s proven to work. That is what confuses guys. And it is compounded by empirical evidence that…
Some guys build muscle while losing fat without a caloric deficit.
Some guys can’t lose fat although they exercise a lot and eat healthy.
I’m starting with the first group tomorrow, the 2nd group will be for later. Meanwhile, tell me how you think it’s possible that some guys – including my SL Members – can build muscle and lose fat at the same time without a caloric deficit? Reply in the blog comment section, my answers follows tomorrow.
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It isn’t easy losing weight. This fact is obvious. but, when you’re determined to lose the weight and your partner isn’t willing to help or even support you, then losing weight becomes more difficult.
How A Partner Can Affect Diet Efforts
So, you have been eating less, eating right, and doing more exercise, but your partner, who may be able to lose a few pounds his or herself, is knowingly or unknowingly making things worse. Here is a list of things that your partner could be doing to harm your efforts:
- Not participating in your fitness program.
- Eating burgers and fries while you are nibbling on a salad.
- Not complimenting you on your efforts.
- Not using PhenQ or any other weight loss supplement.
- Acting like your diet is an inconvenience to him or her.
- Succeeding at a diet, especially a fast weight loss diet, takes motivation and determination. A partner can make succeeding much more difficult. So Now What?
How To Get Your Partner To Support A Diet
The first step in getting support from your partner is communication. You need to spell out the reasons you are losing weight. Let your partner know why weight loss is so important to you. You also need to ask, and then listen, to why your partner is being resistant to you making these changes. There may be deeper needs that each of you has for the choices that you are making. For example, you may be wanting to lose weight for health or looks, but your partner may be resistant due to relationship insecurity or self-pity.
- Ask For Support
After the communication is figured out and both partners know the reasons why each partner is making their respective choices, you need to ask your partner for support. It is important to ask and not tell. You don’t want to say, “Both of us are going to eat right all year.” Make the diet a shared event by asking something like, “Is it okay to eliminate junk food from the house for one week?” Then, after the weekends, ask your partner for another week without junk food. Doing this will make the sacrifice easier for your partner to manage. Plus, it allows the partner to be a partner.
- Forgive Easily
If your spouse makes a mistake or goes against the plans that both of you talked about, don’t criticize, place blame, or shame your partner. By doing this, when your partner slips and starts eating potato chips and ice cream in front of you, it will only create a rift between both of you and make your diet a constant argument.
If this type of behavior becomes a constant issue, you may have to find support elsewhere.
Look Outside The Relationship
When it comes to losing weight, it’s important to have a support system that is outside of the relationship. This could be through friends, other dieters, or even through online diets like eDiets which caters to peer support. Just be careful to keep emotionally involved with your partner. Relying too much on friends or other dieters can create an emotional hole in the relationship.
This is definitely one of the best pieces of advice to everyone is, because if you train with weights you can make a difference after a couple of days, not just literally know your muscles, but visually as well. You need to find more info about the work that you need to consider when trying to lose body fat is actually a number of important advantages, such as intensive weight training session burns calories during the actual training.
As well, a very important advantage, especially in this area is that intense weight training increases your metabolic rate up to an incredible 40 hours of actual training, and it has the advantage that you do not have any other type of training.
In other words, because the weight of an intense workout that you and your metabolism to the point where you are now burning more calories, even if you do not work, was inspired.
This is part explains why some bodybuilders are so great – mostly because their metabolism is programmed to work overtime, and so, even if they are seated, their metabolism and work away, they lose body fat and gain more muscle.
This is actually incredibly surprising to many people who seriously believe that they drink enough water a day, and yet in reality they are gone. First, it is important to know that the human body consists of more than 70% water and as much water as your body needs to be able to maintain its daily functions efficiently, and this is especially true if you will.
Fast Fat Loss Tip 3: Eat more protein
It is also very important to run, and it is especially important to keep your protein intake high when you are on a diet, so make sure that you have burned off some muscle to its existing efforts to lose fat.
Keeping up with your fitness routines can be utterly difficult to follow especially if you are a beginner. You just can’t shoot arrows in the dark, which means that you need some proper and right program to guide you on your endeavor. Depending on hearsay and some fitness mythologies will keep you on a plateau. Knowledge is the key for an effective and successful weight loss.
If you are a newbie, you may get confused on such hundreds of slimming programs floating just around every corner. This includes different dieting regimens, fitness workouts and other wellness activities. But these are the common things with regards to weight loss, what you really need to know are the simple things that offers basic information with regards to fitness.
What I am talking about are the simple terms that can greatly help you on your weight loss program. This includes body mass index, calorie calculator and many others. Today, I will give you another important weight loss aspect, the glycemic index.
Many people are asking, what is Glycemic Index? You may already encountered this term in some of my articles here but you probably have no idea what this index is for. To better understand the many aspects of weight loss, you need to know the true purpose of glycemic index and how it can help your fitness program.
Understanding Glycemic Index
WikiPedia published a broad and detailed report regarding this topic. Glycemic index (sometimes referred as glycaemic index – GI) is a measurement of how fast blood sugar level is increasing after consuming a particular food. As you know, every food has its own effects on blood sugar and determining how fast your blood sugar rise after a meal is very important to health.
Since its application in the 80′s, you may find a glycemic index GI symbol on various foods, indicating its probable blood sugar measurement effect. I said probable because the index is only an estimation of how much gram of carbohydrate there is in a particular food, raises an individual’s blood glucose level, relative to consumption of pure glucose. Pure glucose has a glycemic index of 100.
However, there is a limitation as it doesn’t consider the amount of carbohydrates that are actually consumed. To get the glycemic load, you need to multiply glycemic index of the food, by the actual carbohydrate content.
Glucose is released into the bloodstream mainly because of carbohydrates from the foods we eat. The quicker carbohydrates are absorbed during digestion, the higher the glycemic index. In contrast, the slower carbohydrate absorption, the lower the glycemic index.
What does it mean? It means that a lower GI shows a slower digestion and absorption of foods carbohydrates. It is also an indication of greater extraction from the liver and other elements of carbohydrate digestion. If a certain food has lower glycemic index, it may result to lesser insulin demand, improve blood glucose control and blood lipids.
The following list of foods are properly classified into three GI categories (not a complete list):
Lower Glycemic Index – 55 or less
Beans, nuts (all kinds), seeds (sunflower, flax, sesame, etc), whole grains (spelt wheat, millet, oat, rice, barley, etc), vegetables (all kinds), sweet fruits (peaches, mangos, berries, etc), fructose.
Medium GI – 56 – 69
Whole wheat (not intact or enriched wheat), pita bread, basmati rice, potatoes, grape juice, raisins, prunes, cranberry juice, ice creams (all kinds), sucrose, bananas.
High GI – 70 and above
Breakfast cereals (extruded), glucose, maltose, white bread, white rice, corn flakes
A significantly low GI releases glucose steadily and slowly, while high glycemic index causes a more sudden rice in blood glucose levels. As you can see, fiber foods such as fruits and vegetables have low GI. So what are the relevance of these information to dieters like you?
How can Glycemic Index-Based Diet Help with Weight Loss
Hundreds of diet experts today are suggesting their clients to a low glycemic diet. This is one of their approach on how to control their eating habit. Glycemic index of different foods shows an estimate on how it can quickly be digested in our system, which constitutes on how much our blood sugar levels fluctuate.
Obviously, a rising blood sugar level is not ideal for diabetic people as they need more insulin to break down glucose. This can highly cause serious diseases such as cardiovascular problems, kidney issues, eye diseases and many others.
But for those who are not suffering from diabetes, the effects of high blood sugar level constitutes to weight gain, primarily by increasing your appetite. In contrast, low-glycemic foods can keep you feel fuller in much longer period of time, another good reason why dieters are encouraged to eat low glycemic foods.
So, to help yourself on your dieting regime, you have to carefully choose what foods have lower glycemic level. You don’t have to totally avoid middle and high range GI foods as this will likely make your diet imbalance. You can find a big list of GI related foods in other sites, just be persistent on your Google search.
Summary on Glycemic Index
Glycemic Index symbol are widely available in most food products for the consumer’s benefits. Just remember, you don’t have to be overly conscious about every food’s GI range. It will just confuse you and most probably, you will run out of foods to eat because you will sooner restrict yourself from high GI foods.
In my opinion, following a “glycemic-based” diet is not that too important just to control your appetite. As I am always suggesting in this site, you need to apply a balanced and healthy diet and this includes varying your foods with of course, different GI range.
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Eating breakfast is a key component to any successful weight loss program. The Advocare weight loss program is no different. Simply put you must eat breakfast to lose weight. Many people erroneously think that by skipping meals they can cut a few calories out of their diet and lose weight. In reality by skipping meals, especially breakfast, you run the risk of actually gaining weight. Our bodies are like complex machines created by God to handle the different challenges that we may encounter in life. One such challenge is starvation. God has placed a coping mechanism to lessen the effect of us eating less food and starving to death. Our bodies will slow its metabolism, store energy and store fat so we will not starve to death. Therefore, if we begin to skip meals and eat dramatically less food, then our bodies will not burn fat but retain fat causing us to gain weight. By the way, that fat is typically stored in your belly. In other words you need to eat breakfast to eliminate belly fat.
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Why Is Breakfast So Important?
Well it is the “break” of the “fast”. Upon breaking fast you must fill your body with the vitamins, minerals and nutrients needed to jump start your body and mind. After a fast your mind and body are sluggish and need fuel to get going. Breakfast is the fuel and charge to get you going. You lose weight by burning fat. You burn fat by revving up your metabolism so that your body will burn the fat. Not only do you need to eat breakfast to lose weight by increasing your metabolism, but you want to be at your peak mental awareness and the proper breakfast will help you achieve that.
What Do You Eat For Breakfast?
Eating breakfast is a general rule to lose weight. But like eating any meal it is important that you eat the right foods in the right quantity. Yes quality and quantity are both important. Many people eat the wrong things for breakfast and they eat too much of it. An important thing to remember is that you want to eat a healthy diet. That means lots of fresh fruit and vegetables, whole grains vs processed foods, nuts and beans. Stay away from sugar, salt, and excess fat. For breakfast that means we avoid white flour pancakes and waffles, meat and pastries. We want to eat fresh fruit, fresh juice, oatmeal, nuts, 100% whole grain bread, etc. And as always drink water. drink at least eight 8 ounce glasses of water a day starting even before breakfast. Above all avoid the fast food breakfast. Avoid the McDonald’s, Duncan Donuts and even Starbucks substitute breakfast. The reason coffee in the morning is so popular is because we crave the pick me up to get us going. Coffee, pastries and pancakes are not the answer. They are not healthy on lots of levels and they are detrimental to your weight loss program.
But, I Just Do Not Eat Breakfast!
There are many of us that just do not eat breakfast. For you I would suggest one of two options if you just will not eat breakfast. The first option would be to juice. Purchase a juicer and juice fresh fruit and vegetables to start your day. You will get energy and nutrition in a quick drink. I juice everyday and it helps my energy, metabolism and weight loss. Not only that, I know that I am getting an excellent source of vitamins, minerals, nutrients and antioxidants to keep me healthy. The second option is advocare meal replacement shakes. They are a nutritional supplement to breakfast that will give you the vitamins, minerals and nutrients you need to “break fast.” The advocare meal replacement shakes will give you the proper mixture of carbohydrates (pancakes-waffles-toast-etc), protein (meat and eggs), and fiber we need for a healthy jump start to our day.