Fat Burning on a Budget

With obesity, cardiovascular and metabolic disease tolling at epidemic proportions, more and more Americans are on a mission, looking for a way to shed those extra pounds.

The trouble is that the majority of us on the front lines of the battle of the bulge are being misinformed and misled. We are told to consume 'reduced fat' and 'fat free' foods, that cutting fat out of the diet will cut cholesterol, that reducing carbs will whittle our waistlines, and that taking fat blockers, carb blockers and/or metabolism boosting supplements will 'give us the thin body we've always desired without having to give up outrageously high carbohydrate and fattening foods'. Yes, there are plenty of get fit quick methods available to the masses, which are not only costly, but prove to be ineffective.

The obesity epidemic did not just occur overnight. This has been an ongoing condition that has been gaining momentum over the past thirty years at least. So let's take a look at the various nutritional pitfalls which have contributed to this problem. First.. diets. Diets are short term solutions to what is a long term problem.

For instance, what happens when you gain five pounds? If you are like most of the professional dieters in our country, you usually starve yourself for a few days, pound down the water, and lose the weight rather easily. However, and this is the key, when you dramatically decrease your intake of food, your metabolism eventually slows down anticipating starvation. After awhile, your body learns to survive on less and less food. Which in laymen's terms means that it will become harder and harder to shed stubborn fat. Oh and those five pounds that came off... pure water weight... and your body has actually been dipping into your muscle for energy. Furthermore, you're depriving your body of vital nutrients, vitamins and minerals. This can't be good, can it? Wait a few weeks - those five pounds will most certainly be back - and surely they will bring a few friends along to take up residence in your hips, thighs and tummy.

The biggest nutritional hazards we fall prey to however, are the latest fad diets, which target a specific source of nutritional energy, such as dangerously low to no carb or fat free diets.

Numerous scientific research studies demonstrate that by eliminating all (or most) fat from the diet, we are putting ourselves at greater risk of cardiovascular related health problems due to the fact that our foods/diets now commonly lack essential fatty acids which help combat the very conditions that we are trying to avoid - like high cholesterol. Essential fatty acids - also referred to as the "Omegas", provide the raw materials that help control blood pressure, blood clotting, inflammation, and other important bodily functions. Our bodies need fat?! Of course! Fats also help keep the skin and hair healthy and aids in the absorption and transport of fat-soluble vitamins A, D, E, and K. They even help insulate the body and serve as a viable energy source. With respect to carbohydrates, your body needs them for energy... and I don't mean energy in relation to your mood... I mean energy for vital bodily functions. Depending on your diet, the type and amount of carbs you eat can either encourage or discourage a healthy metabolism. As an aside, our bodies require fiber from carbohydrates to help keep us regular, and aid in the digestive process.

Burning fat and losing weight simply means making sound choices, being creative and living by a few fundamental principles:

1) Food is fuel for the body and the metabolism. Not enough food... your body runs on empty and loses efficiency... too much food and the excess is converted to fat. All the wrong food... and your body barely functions.
2) Eating "mini" meals and snacks every 2-3 hours will keep your blood sugar levels and metabolism functioning evenly and consistently... an ideal environment for fat burning. Mini meals are just as the name implies... small. So when feeding... keep your portions of each macronutrient (protein, carbs, fat) small... about the size of a closed fist.
3) Including both a healthy protein and a fibrous carbohydrate at each of your meals and snacks will help keep glucose stores in your muscle tissues and liver where they will be needed for energy and preserve lean muscle tissue (the more lean muscle you have, the higher your fat burning rate will be at rest).
4) Plan ahead so that you're not grabbing junk food on the go.
5) Read your labels carefully and avoid overly processed foods (e.g. white bread) as well as those foods that are sweetened with high fructose corn syrup or artificial sweeteners.
6) Eat foods that are closest to its natural state (e.g. lean, organic meats and dairy, fruits, vegetables, and complex carbs such as rice or oatmeal.
7) Watch your intake of starchy carbs (e.g. pasta) saturated fats as well as hydrogenated fats (e.g. potato chips).
8) Utilize variety in choices of foods - we have tastebuds for a reason.
9) Eat everything in moderation because any nutrient, vitamin or mineral can harm the body if done to the excess.
10) Deprivation is the biggest diet pitfall. You're only human - treat yourself now and then. If you're craving chocolate - have some chocolate - just don't go overboard and end up having it every day or eating too much of it. Again - moderation is key.

Some Examples of Fibrous Carbs

Green Leafy Salads

All vegetables except corn and potato

Fruits... yes they contain simple sugar... but these are NATURAL sugars.

Some Examples of Lean Proteins

Skinless chicken breast (broiled or grilled)

Eggs

Fish/Tuna
Lean Beef

Peanut Butter (Natural and/or Lowfat)

Nuts such as Almonds or Walnuts

Seeds such as Pumpkin or Sunflower

Beans and Legumes (also complex carbs)

Dairy Products such as Milk, Cheese, Yogurt

Starchy Carbs

Breads, Pastas, Rice (also a complex carb), Cereals, Oatmeal (also a complex carb), Potatoes (also a complex carb), Corn, Peas, Cookies, Cakes, Granola Bars, Crackers, Chips, etc.
Some final advice regarding fat burning: When you want to lean out your body... keep the majority of your feedings limited to proteins and fibrous carbs. Starchy carbs should be eaten carefully and at the right time. We need starches because they are fast acting and necessary for immediate energy... but there is a time and a place for everything. Starchy carbs are best eaten first thing in the morning, 30 minutes prior to a workout and immediately following a workout.

So for instance... on non-workout days... limit your starchy carbs to 2 servings per day. On workout days... 2-3 servings. Keep the portions on these bad boys small as unused carbs turn to fat. Also... choose better forms of starchy carbs. Brown rice for instance is better for you than spaghetti... oatmeal is better for you than regular cereal. Baked potatoes are better for you than chips or fries. These "natural" starchy carbs are also complex carbs which are better for your body!

Supplements

If you want to use supplements to support your quest in banishing fat from your body, by all means do so. But do your body and wallet a favor - go for well researched, whole food supplementation such as an omega fatty acid supplement which will help your body break down cholesterol, and enhance metabolism, or start taking a good probiotic supplement which will help optimize digestion and nutrient assimilation. Steer clear of "fad" supplements which purport to burn fat, block carbs or boost the metabolism. These are not only a waste of money, but a waste of time. Additionally, the ingredients can be dangerous and even kill you - google hydroxycut in the news and you'll see what I'm talking about.

The bottom line here is that if you want to lose weight and keep it off, healthy nutritional choices, in conjunction with a solid exercise program will easily and naturally create an environment that is more conducive to fat burning and weight loss.