Wield your knife and fork wisely by following these six eating tips and shield yourself against weight gain,while lowering your body fat.
1. Reduce your portions
This basic approach works. If you normally eat four slices of toast at breakfast - eat three. Sugar in your tea? Cut it out or switch to a sweetener. Cut down on all sources of saturated fat: use less butter, less cheese, trim rinds, and eat less red meat and more fish. But remember, most low-fat products are high in sugar.
2. Use sports drinks wisely
If you want to maximize your muscle gains and increase your muscle gains and increase your total fat burn for each exercise session then it's best that you leave these drinks until after your workout. Drinking sports drinks adds a significant amount of high GI carbs to your diet, which can make you pick up body fat. So water before and during exercise instead.
3. Watch your fruit intake
Fruits and vegetables are good for you; but fruit has a lot of natural sugar and many people take the 5 servings a day to mean 5 pieces of fruit. Aim for 9 servings of fruit and vegetables a day, but keep to 3 fruits and 6 vegetables and eat your fruits before training. Have veggies with every meal.
|Take Arthur minute and think before lancing a lot|
4. Watch grains and GI (Glycemic Index)
Eat high GI carbohydrates (potatoes, rice) including grains directly after you've exercised. Keep grains to a minimum the rest of the time eating low GI carbs (lentils, brown rice) if necessary. grains, particularly wheat, can make getting lean difficult as they can cause water retention, digestive bloating and a sluggish metabolism.
5. Keep protein intake consistent but not too high
Protein will preserve your lean mass while cutting calories and keeps you full. Eat large amounts of protein when your muscles need it, then drip feed protein at other times. So on the days you are training at high intensity,eat more. On days when you train less eat a smaller amount.
6. Eat according to training
Flexing your nutrition to fit your training is crucial to maintaining performance and staying lean. Eat according to what you are going to do in the next three hours or what you have just done. Don't eat the same day in day out as your requirements will change, depending on your workout regime. Eat more after intensive training sessions.