Losing weight is not complicated as we are thinking. To lose weight you must know about how foods will effect to your body. Think before what ever you are going to putting in your mouth that helps to lose weight or make fat.
Also calories are most important key to lose weight. Some people like to count calories, others like to write everything down they eat. If you wan to lose weight, writing down calories is good. It will help you to stay on track and continue to lose fat while being healthy.
Do not forget to write down calories from beverages. What ever you drink can add significant amount of calories, even if just having few drinks during weekend.
Losing weight is not just about calories, it also depends on where calories come from. You should get calories from carbohydrate, fiber and protein source foods. Divide your plate into three sections carbohydrate, fiber and protein. Keep in mind carbohydrate are not the enemy. They play an important role in overall health, whether you are trying to lose weight or gain muscle.
Why Carbohydrates are important?
Carbohydrates are providing glucoses for the brain and energy for working muscle. If carbohydrate store in body are low, energy level will decreases. It varies from person to person but no one should eliminate or reduce to eat carbohydrate. You should not to ignore eat carbohydrate after 6 pm. Carbohydrate is great for you; it is type of carbohydrates that should be concern, rather than cars alone. Fruits and vegetables are good source of carbohydrates. Try to eat six to seven fruits and vegetables of different colors in a day. Keep in mind eat more fruits and vegetables, to lose more weight. Please try to avoid drink fruits and vegetables juices.
Why Protein is important?
For your information Muscle contains about 40% of the protein in human body. It is stimulus of exercise that helps to build muscles. Requirement to eat protein to loss fat is quite simple. Aim to eat 1g of protein /lb of body weight. For example, if your weight is 150 lbs, you should try to eat 150 g protein in a day.
Make sure you eat complete protein. Complete protein means which have all essential amino acids that our body does not produce. Animal proteins have all essential amino acids that require. Eggs, Meat, Fish, Milk, Poultry, Sea foods are animal protein. Quinoa, Buckwheat, Soybeans, Hempseed are complete proteins from plant source.
Some foods have good protein but do not have all amino acids. Combination of those foods with other protein source foods gives you all amino acids. For example combination of seeds and rice, lentils and rice, pasta and broccoli, bread and potato stew etc.
How many calories need to consume to lose weight?
You should know about how much calories you need to consume to lose weight. Common equation is multiply you body weight in pound times 11.
For example: 170 pound man
170 * 11 = 1870 (calories need to burn fat)
1870 calories need to consume in a day to lose weight.
So for lose fat 1870 calories will come from:
Protein: 1 g / pound of body weight = 170 grams = 680 calories
Fat: 30 %: 62 grams = 561 calories
Carbohydrate: 629 grams (reminder after protein and fat needs are met)
Example:140 pound woman
140 * 11 = 1540 (calories need to burn fat)
So for lose fat 1540 calories will come from:
Protein: 0.8 g / pound of body weight = 112 grams = 448 calories
Fat: 30 %: 51 grams = 462 calories
Carbohydrate: 630 grams (reminder after protein and fat needs are met)
If you follow on this calculation, you will lose 2 pounds per week.
