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28/08/2020

The Best Diet Plan For Weight Loss—For Female

Fad diets and deprivation have literally never done anyone any good.

To lose weight—and, you know, actually sustain the weight loss—you need to fuel your body with real, whole foods and enough flavor to prevent boredom, says Women's Health nutrition advisor Keri Glassman, R.D.

Glassman suggests starting with a calorie baseline: If you're trying to lose weight, she recommends a meal plan that contains (roughly) 1,500 calories, with 40 percent coming from whole, fiber-rich carbs, 30 percent from protein, and 30 percent from healthy fats. That balance is ideal for keeping energy levels up and helping you build lean muscle while squashing hunger and the cravings that come with it, she says.

From there, focus on the quality of your food—fill up on fresh veggies, lean proteins, and healthy fats (think: grass-fed beef and avocado), and cut out as much added sugar as you can stand, says Glassman.

Then, make adjustments based on your own personal needs. If you're always at the gym, for example, ramp up your protein portion by a few ounces and add in an extra pre- or post-workout snack, suggests Glassman.

Need an extra push to get started? I got you—Glassman came up with a simple, seven-day meal plan (a.k.a., the best diet plan for weight loss ever) that will help you de-bloat, get energized, and start your weight-loss journey the right way. Try it for a week and just try not to get hooked (you totally will).

How Many Calories Do You Need?

We're all different, so the number of calories we need every day differs, too. How much energy you burn depends on your age, your size and weight, and your activity level. This total amount you burn is known as your total daily energy expenditure (TDEE). You can get a good idea of your TDEE by using this calculator.

To use the calculator, provide your statistics, then select "fat loss" as your goal. Pick an activity level that matches how active you really are. If you say you're more active than you are, the calculator will give you more calories per day. If you consume all of them, you'll gain weight. Only by being honest about your activity level can you start to lose weight.

Once you know how many calories you need, you can figure out what kinds of foods you should eat to get those calories. We can help you quickly figure out those numbers, then get you started on meal plans that'll help you lose body fat—and exercises to help you stay strong!

What Are Your "Macros"?

The most successful weight-loss programs are the ones that combine a good meal plan with the right kind and amount of exercise. But meal planning can be intimidating at first. Some people grow up eating nothing but junk food and never learn about nutrition.

Foods haven't always had nutrition panels on their labels, so many people didn't have an opportunity to learn how to compare the macronutrients (macros) in the food they buy. It wasn't that long ago that people never though in terms of protein, carbs, or fats. It was just "food." We've come a long way since then.

Food consists of three macronutrients:

• Protein
• Carbohydrates
• Fats
The human body is made mostly of water. After that comes protein. You need protein every day to perform thousands of functions in the body. Your body works by breaking the protein down into different combinations of amino acids, the "building blocks" of protein.

Carbohydrates are the preferred form of fuel for your body's energy needs. Simple or sugary carbs have their place when you need fast energy, but for the most part you should eat complex or slow-burning carbs (we'll give you examples of these later). The thing about carbs, though, is that after you consume all the carbs your body needs for immediate energy, any excess carbs will be stored as body fat.

Body fat has a number of purposes, too. Our bodies store energy in fat tissue, which also keeps us insulated from high and low temperatures, and protects our vital organs. But there are good and bad types of body fat. Most of us eat way too much fat—especially saturated fat and trans fat. We need fats, we just need more of the right ones.

Use this macronutrient calculator to find out how much of each you need. Choose fat loss as your goal and an appropriate activity level.
Your carb intake can be a little higher on days when you know you're going to be physically active. On days when you do cardio exercises like running or biking, you'll lose fat faster if you work out on an empty stomach.

Protein shakes are a good way to get macronutrients after you've been working out. When possible, though, get your macros from whole foods.
There's Food, Then There's The Right Food!

Protein

Good protein comes in many forms:
• Lean red meat
• Chicken (no skin)
• Turkey
• Fish
• Low-fat dairy

This is just the beginning of the list of good proteins. Don't be afraid to eat whole eggs, since most of the nutrients are in the yolk. Avoid processed meats, meats high in fat, and full-fat dairy.

Carbs

The glycemic index (GI) is a measure of a food's ability to elevate blood sugar. In general, the lower the number, the better the carb choice.
The best carbohydrate choices—the ones that are low on the GI scale—include:
• Sweet potatoes
• Yams
• Beans
• Corn
• Brown rice
• Oatmeal
• Whole-grain products
• Veggies (these are fibrous carbs)
• Strawberries
• Bananas
• Pears
• Grapefruit
• Apples
Carbs to avoid include:
• Cookies
• Cakes
• Pastries
• Candy
• White flour
• High sugar foods

Fats

As with carbs, some people think that the way to lose weight is to cut out every scrap of fat in their diet. But you need fats to give your body the nutrients it needs—and to make yourself feel full so you won't feel so hungry between meals.
Some good fats include:
• Cold-water fish
• Low-fat cheeses
• Sunflower seeds
• Walnuts
• Almonds
• Peanut butter
• Olive oil
• Canola oil
• Safflower oil (eat these in moderation)
Fats to avoid include:
• High-fat meats
• High-fat dairy
• High-fat salad dressings
• Deep-fried foods
• Butter

Planning Your Daily Meals

By now, you know how many calories you can consume every day and still lose weight. You know how those calories should be divided up between protein, carbs, and fats. And you have some ideas about where to find the best sources for all these macros.
What's next is putting together meals that give your body what it needs to enable you to get the best of both worlds—losing body fat without losing muscle mass. Here's a sample of a fat-burning diet that will help you lose weight faster.

Note: This meal plan is just an example. To create a fat-burning diet that fits your situation, adjust the portion sizes based on your calculator values for daily calories and macros.
Fat Loss Sample Meal Plan

Breakfast Note: Breakfast is a critical meal if you want to burn more body fat, so do

Oatmeal(flavored with cinnamon)1/2 cup
Apple1
Eggs3
Water1 glass

Mid-Morning Snack

Protein Bar(low-fat/sugar/high-protein)1

Lunch

Chicken6 oz.
Brown Rice1/3 cup
Vegetables(mixed)1 serving
Water1 glass

Mid-Afternoon Snack

Yogurt1/2 cup
Protein Shake1

Dinner

Steak(lean)6 oz.
Sweet Potato1
Carrots(steamed)1 serving
Water1 glass

Snack
Pudding(protein)1/2 cup

Meal Planning Basics

High-fiber carbs are a good choice because they can help you lose body fat while improving your digestion and cholesterol numbers.
You can look for low-fat, low-sugar "dessert" type foods, including those that use stevia. And to keep a plan like this from becoming too bland, use seasonings. They add very few calories to your meal.
The key here is to not go above your daily calorie allotment. Having said that, it is common to "zigzag" calorie totals. If you have a daily calorie allotment of 2,200, you can consume 1,800 one day, 2,400 the next, 1,950 the day after—as long as you're averaging 2,200 over the course of the week.
As for cheat days or meals, I personally would rather have a healthy eating plan I can stick with than to go nuts one day a week and eat like a pig. Not to mention that once you cheat it's hard to return to a strict diet the next day.
You can find some delicious protein shake recipes at Bodybuilding.com. But don't forget that these are not magical drinks—they contain calories, too. Make sure you count your shakes as part of your daily calories and macro goals.

Master The Female Metabolism – The Ultimate Guide To Female Fat Loss

In working with thousands of patients over the years, I can tell you with certainty that women are very different than men metabolically and female fat loss is, in many ways, more complicated...
Beyond that, female fat loss after forty is different than fat loss in women between 20 and 40 years old. In this comprehensive article, we're going to cover, in detail how a woman's metabolism is different than a man's and how to shift your lifestyle to account for these differences so that you can get the scale moving in your favor no matter your age!

This is a "meaty" article, no doubt, my goal is to make it the most comprehensive article on female fat loss on the web, and as more data gets published, I will continuously update this article, so I really encourage you to sign up for email updates so that you can be alerted when new research comes to light about our female fat loss diet plan and the female fat loss workout recommendations.
So, let's get started...

A Point Of Hope For Women Who Can't Lose Weight
Every one of the challenges that women face when trying to lose weight before and after forty can be countered and corrected. Throughout the course of this article, my goal is not just to educate you about how your hormones influence your ability to store and burn fat, but how to shift your lifestyle and even utilize supplements and, when warranted, even bio-identical hormone replacement.

So, know that there is hope and through this article, you will learn to unlock your female metabolism by implementing a female fat loss diet plan and female fat loss workout plan.

Female Fat Loss BEFORE 40

Don't skip this if you're 40 or over because this section will explain the importance of your hormones in burning fat, armed with this knowledge the information we'll discuss around the "after forty metabolism" will make much more sense!

The Role Of Estrogen In Women's Fat Loss

Let's start by understanding the key points of influence for how your body stores and burns fat and, more specifically, the impact of estrogen on your metabolism. Although the female body is more complicated in its differences to the male body, estrogen is in flux throughout the woman's lifecycle and that can have a dramitic effect on how your body burns and stores fat...

Estrogen Decreases The Fat Storage Enzyme

The first player in the fat storage and burning game is lipoprotein lipase (LPL). LPL is an enzyme that hangs out on the capillary walls of fat cells (and muscle) waiting for fat to float by in the form of triglycerides. Triglycerides are the way your body packages and transports fat through the blood...as these triglycerides float by the LPL, the enzyme grabs a fat, detaches it from the triglyceride, and carries it into the cell where it is stored for later.

In our younger years, when estrogen is highest, lipoprotein lipase is inhibited and this means we store less fat. As we progress past 30 and ultimately into menopause, estrogen drops and the fat storage increases.

So, estrogen acts as a direct inhibitor of lipoprotein lipase. So, when estrogen levels drop, lipoprotein lipase kicks up.
As we progress in the article, you're going to see how estrogen's effects stack on top of each other to synergistically impact fat storage and fat burn in positive ways, as do the consequences of low estrogen...

27/08/2020

The Fat Loss Article

Learn how to lose fat & sustain fat loss long term, once & for all.

At the time of writing this article, I have embarked on a mission to cut as much fat as possible while retaining muscle in preparation for the summer.

I started March 1st at 204lbs and have lost 3.8lbs so far. I decided to document my progress as to be a proponent of what I preach which is tracking macros, using calories in vs calories out, etc. I value the particulars of training and tracking because not only is it fun but it actually works. In addition to documenting my progress I’ve also decided to write this article.

This article attempts to cover everything in regards to fat loss and the tools to accomplish this feat. This article is an amalgamation of principles, tips, tricks and knowledge that I’ve gained over the years to help me put on muscle mass. The same principles applied while understanding the underlying concepts can be used in reverse to achieve the goal of fat loss.

I am by no means some sort of “expert” but a humble practitioner of these methods. This article also attempts to address the pompous attitude that a lot people in the fitness community has when it comes to anything…well, fitness related.

My goal here is to share and educate people on the basics to lead healthier & happier lives with no cost of entry. The goal here is to get people to read this, learn & apply without getting hit with a pay wall and condescension.

One of my biggest aims in not only this article but of all of my content is to give people who cannot afford a coach but has the ambition to learn and apply these principles the opportunity to get right just by reading one piece of free content that I provide.
With no further delay, let’s get into it.

What is fat loss?

We store fat in adipose tissue in our bodies — mostly under the skin (subcutaneous) or in the body cavity (visceral), with a small amount in our muscles (intramuscular). Body fat is an energy storage depot.

When the substances providing energy become sparse in your bloodstream, the body detects this and calls on fat reserves for backup.

Fat storage and energy

Fats are stored as triglycerides in fat cells and are released via the activity of an enzyme known as hormone-sensitive lipase (HSL). This allows fatty acids to enter the blood, where they circulate bound to a protein called albumin and enter muscles to be “burned.” “Burning” of fat is also known as beta-oxidation.

Tissues can break down fatty acids by way of this beta-oxidation. The process of beta-oxidation ultimately produces ATP, which is the energy source for cells. This takes place in the mitochondria. Fatty acids enter the mitochondria via carnitine.

When high amounts of fatty acids are being broken down and flood the mitochondria (as in starvation), there may be no immediate need for them. In this case, they form energy-rich fragments known as ketones. This is important, as fat cannot be converted into glucose, but it can provide fuel for the muscle and brain in the form of these ketones.

ATP produced from the breakdown of fat is used for metabolic processes in the body including breathing, body temperature regulation, digestion, and excretion. At rest and very low intensity exercise, we get approximately 70% of the ATP produced from fats.

Calories

The number of calories per day you should consume to lose weight depends on several factors, including your s*x, how much you want to lose, how quickly you want to lose it, and your age.

Below are the daily calorie requirements for men and women, according to the US Department of Agriculture (USDA).

Daily recommended calorie consumption for males:

Age 19-20
• Sedentary: 2,600
• Moderately active: 2,800
• Active: 3,000
Age 21-30
• Sedentary: 2,400
• Moderately active: 2,600-2,800
• Active: 3,000
Age 31-50
• Sedentary: 2,200-2,400
• Moderately active: 2,400-2,600
• Active: 2,800-3,000
Age 51+
• Sedentary: 2,000-2200
• Moderately active: 2,200-2,400
• Active: 2,400-2,800

Daily recommended calorie consumption for females:

Age 19 to 30 years
• Sedentary: 1,800 to 2,000
• Moderately active: 2,000 to 2,200
• Active: 2,400
Age 31-50 years
• Sedentary: 1,800
• moderately active: 2,400-2,600
• Active: 2,200
Age 51+ years
• Sedentary: 1,600
• Moderately active: 1,800
• Active: 2000 to 2,200

If you want to lose weight, you would have to consume less than the amounts listed above. The less you consume, the faster you lose. However, it is important to follow a healthy, well-balanced diet so that you do not become ill, or lose lean tissue (muscle). Ideally, you should check with a dietitian, nutritionist or your doctor.

In some regimes, dieters consume 1,200 calories per day if they are female and 1,500 if they are male. However, do not try to do this yourself without the supervision of a trained expert.
You need to make sure your carbohydrate, protein, and fat ratio is right for good health. Recommendations for carbohydrate intake vary, from 20 to 60 percent for losing weight.

Why is fat loss so important?

We need to lose fat…

As a group, people in most industrialized societies are likely to be over-fat.

This isn’t just a cosmetic problem. Excess body fat can negatively affect nearly every facet of life, including:

• decreased mobility
• poorer emotional health and self-esteem
• increased risk of organ failure
• poorer circulatory health
• increased risk of heart disease
• increased risk of stress fractures
• increased risk of strokes
• increased risk of cancers
• decreased s*xual and reproductive health

Fat cells can act as endocrine factories and produce hormones that influence numerous processes in the body — most of which lead to more fat accumulation.

Beyond the health of it all, carrying a lower body fat is often considered more attractive and desirable as the underlying musculature is revealed.

Further, carrying a lower body fat is advantageous for many sport competitors (barring sumo wrestlers, linemen, etc) as extra fat weight adds drag and additional resistance that must be overcome.
Bottom line: Carrying a lot of excessive body fat makes health, body composition, and athletic performance worse.


…but it’s hard.

But here’s the problem — collectively, we’re not very good at losing fat either.

Even modern advancements in obesity treatment (e.g., bariatric surgery, medication, etc) have a success rate of less than 10% for permanent weight reduction/management.

About 95% of those who are overweight go on repeated diets, only to gain most or all of the weight back within one year. Nearly 70% of the United States is overweight or obese. The percentage of 12 to 17 year olds who are overweight has doubled since 1980.
We need a better solution. Knowing how fat loss works may be helpful.

What you should know
Fat cells are a major storage site for body fat, and are in a continuous state of turnover. Fat metabolism is regulated independently by nutritional, metabolic, and hormonal factors; the net effect determines levels of circulating fatty acids and the extent of body fat.

Fat loss and hormones

Fatty acid release and use requires lower insulin levels and an increase of the hormones glucagon, cortisol, epinephrine, and growth hormone. These “anti-insulin” hormones activate HSL. The other major hormone that influences fat metabolism is thyroxine (thyroid hormone).

After a large feeding, glycogen is synthesized until stores are replenished. If high blood sugar persists, glucose is converted to fatty acids. Amino acids can also be converted to fatty acids. The enzyme necessary for cells to accept triglycerides is lipoprotein lipase.

In the un-fed state, insulin concentrations fall, and the anti-insulin hormones increase. This accelerates fat use.

Fat loss and caloric deficit

When we decrease our caloric intake significantly, the body preserves fat stores very efficiently. Since insulin is low, thyroid hormone production is decreased. With this, resting metabolism is lowered. This can take place within 24 hours of starting an extreme diet.

The body’s response to calorie deprivation makes rebound weight gain all but definite once the diet is discarded. Muscle is usually lost, so the body usually becomes fatter.

Fats are more than just a fuel source during rest and lower intensity exercise. Fats restore phosphagens that have been exhausted during high intensity exercise. After intense exercise sessions, oxygen uptake is increased, which allows restoration to pre-exercise conditions (the “afterburn” effect).

Fat loss is a complex problem

With our focus on specific nutrients, intense nutrition counseling, dieting and processed food consumption over the past 30 years, body fat levels have also increased. In other words, more information, more dieting, more junk food has given us more fat.
While some of this may seem counter-intuitive, it illustrates the importance of body awareness (hunger/satiety cues), avoidance of processed foods, regular physical activity and influential food advertising.
Summary and recommendations

To maintain a low body fat and/or lower body fat:

• Exercise at least 5 hours per week
• Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
• Sleep 7-9 hours per night
• Don’t engage in extreme diets
• Stay consistent with your habits
• Incorporate non-exercise physical activity
• Ignore food advertising

For extra credit

Aspartame was approved for use in 1981, and while this non-caloric sweetener was hypothesized to help control body weight, since 1980, levels of body fat have increased.

Factors associated with lower levels of body fat include:
• nuts
• green tea
• low energy-density foods
• dietary protein
• avoiding refined carbohydrates
• adequate hydration
• dietary fiber
• fruits and vegetables
• regular exercise
• adequate sleep
• a supportive social network

While cortisol can break down muscle tissue, it can also break down body fat.
If you increase physical activity and nutritious food intake, metabolism will increase.
Blaming weight gain on calories is like blaming wars on guns. The diet is not the cause of excessive body fat levels. Rather, it’s the entire lifestyle.
Severe calorie deprivation inhibits the production of serotonin, a brain chemical needed to control appetite and maintain harmony with food.

25/08/2020

25/08/2020