Main menu


Hot News

9 Tips for Fast Weight Loss

1. The basic nutrients needed by the body are fats, proteins, carbohydrates, water, vitamins, and minerals.

2. Only fats, proteins, and carbohydrates provide energy. These basic nutrients are called macronutrients. The energy from food is measured in kilocalories. For simplicity, we will continue to refer to kilocalories as just calories. Vitamins, minerals, and water do not provide calories and cannot truly give us energy even though they are essential for life.

3. Weight gain will occur if you eat more calories than you use. This is called being in a positive energy balance. Weight loss can happen only if you eat fewer calories than your body uses. In other words, if you have a negative energy balance.

4. Fats are necessary in small amounts. Your body cannot live without a constant supply of fat. Fats are needed to make hormones and to provide essential fatty acids. However, large amounts of fatty foods make you gain weight because fat is a very concentrated source of calories. Therefore, it is important to eat a fairly low-fat diet, but do not try to eliminate fat from your diet.

5. High-protein foods, which include meat, dairy products, dried beans, nuts, and seeds, are needed for building body tissues, such as muscle. Muscle needs to be made every day. Therefore, you must eat enough rebuilding protein every single day. This is especially true during weight loss, when your body has a tendency to burn up muscle for energy. Extra protein that is not used to make muscle or as energy will be stored as fat.

6. Carbohydrates are needed for energy and are either in simple sugars (such as white sugar or honey) or in complex forms (fruits, breads, pastas, rice, potatoes, corn, and grain). Carbohydrates that are not used as energy will be stored as glycogen or as fat in your body. All carbohydrates (simple or complex) are broken down during digestion into the simple sugars glucose, fructose, and galactose. Fructose and galactose are eventually changed in the body to glucose. Glucose is the sole sugar that the body’s nervous system uses for an energy source. The brain must have a steady source of glucose in order to function properly.

7. It doesn’t matter if extra calories come from carbohydrates, proteins, or fats. If you eat more than your body needs, regardless of the calorie source, you will gain weight.

8. Protein and fat can be turned into glucose for energy. But carbohydrates and fats cannot be turned into protein for muscle building. Only a protein can make a muscle. It is for this reason that you must eat adequate amounts of protein daily. Otherwise, muscle wasting, or loss of muscle, will occur. The amount of muscle that your body has sets your metabolic rate, the rate at which your body burns calories. The more muscle, the higher your metabolism is. Therefore, muscle loss is very undesirable for weight loss and weight maintenance.

9. Carbohydrates, proteins, and fats in the proper balance are necessary to provide energy, for body tissues and organs, and to keep you at a healthy weight. You should not eliminate any single food group. Even fats, the food group that has gotten the worst rap recently, have a place in a healthy body. Without any fat in your diet you could not make hormones and would become deficient in fat-soluble vitamins and essential fatty acids, all important compounds needed for excellent health.