Successful weight loss begins with proper nutrition

I won’t get too technical about nutrition but some basic knowledge will help you understand why weight loss starts with proper nutrition. A little knowledge and a healthy weight management program will make it easier for you to lose body fat and maintain your proper weight.

All foods contain calories. Calories are units of energy and are measured in grams. Calories provide energy for the body to do its thing. If we take in more calories than we burn we put on weight (usually in the form of fat). Conversely, if we burn more calories than we take in, we lose weight.

Let’s say that in a week’s time you take in 3,500 more calories than you burn. Well, you’ll put on 1 pound of weight. The opposite is also true. Burn an extra 3,500 calories a week and you’ll lose an extra pound a week. Simple right?! We’re fat because we generally take in too many extra calories. We eat and drink too much.

In nutrition we talk about calorie dense foods. What this means is that these foods contain a lot of calories. Junk foods fall into this category. They have no nutritional value but are high in calories and usually fat. If you want to lose body fat you should avoid these types of foods as much as possible.

Foods contain nutrients called fats, proteins, and carbohydrates. They provide energy and are essential for proper health and nutrition. Proteins and carbohydrates contain 4 calories/gram each while fats contain 9 calories/gram. As you can see they’re not created equal.

Fat's main job is to supply energy but it also aids in tissue repair. Fat get an undeserved bad rap but is a fantastic source for lasting energy. Fat also makes food taste good.

Proteins are broken down into amino acids to repair and build muscle. These amino acids also act as cellular catalysts to perform cellular work. There are 14 what are called essential amino acids. Protein and amino acids are the key to successful fat loss. The amino acid Leucine is very effective for weight loss. Along with Isoleucine and Valine it makes up 60% of all muscle tissue. Leucine enables the body to preserve muscle while you burn fat. Remember muscle=metabolism. The more muscle you have the more fat you burn! Don't skip the protein.

Carbohydrates are the body’s preferred source of energy. “Carbs” are converted to blood sugar or glucose for energy production. Their over-consumption is the primary reason why we’ve become an overweight society. Eat too many carbs and they will be stored as fat!

Common sources of proteins are dairy products, soy, meat and cheese. Common sources of carbohydrates are cereals, breads, sugar, honey, fruits, vegetables and processed foods. We usually get fats from meats, oils, avocados and dairy products like cheese, milk, and yogurt. We also get a bunch of fat from fast foods.

According to the National Federation Of Professional Trainers, for weight loss, your diet should be composed of 50-60% carbohydrates, 20-25% protein and 25-30% fat spread out over 4-5 meals per day.

The key to successful weight and fat loss is to have a healthy nutritional plan that keep fats, proteins and carbohydrates in proper balance.

“If you want a place in the sun, you’ve got to put up with a few blisters.”
-Abigail Van Buren