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Dieting Basics

You will find a lot of "fad" diets out there that look good but have many flaws. I found the easiest way to diet is to design your own. Take these basic concepts I have put together and make up your own meal plan!
--FREQUENT MEALS. Eat every 2 -3 hours to help keep your metabolism up. Many small meals throughout the day not only helps keep your metabolism up but also doesn't spike insulin as much after each meal.

--EAT PROTEIN AND CARBS OR FAT IN EACH MEAL. Generally you do not want to eat carbs and fat in the same meal as the carbs will be used for energy and the fat will be stored as fat.

--CRAVINGS WILL COME. Have something on hand to keep them at bay. I use crystal light and sugar free popsicles.

--COUNT CALORIES. A lot of people tell you not to but honestly you need to. Otherwise you will have no idea if you are above or below your BMR. That brings up another good point. Figure out your BMR (Basal Metabolic Rate). Your BMR is how many calories you burn everyday. In order to shed fat you need to take in less than you burn. There are a lot of fairly good BMR calculators out there but everybody's body is different and you have to take them with a grain of salt. Keep a log of what you eat everyday for a while. On days where you feel really weak and lethargic you are too low. Find the point right above that.

--DRINK A TON OF WATER. I'm talking 2 gallons a day here. Water helps not only in digestion but also to keep your metabolism up.

--CARDIO. Do this first thing in the morning on an empty stomach. When cardio is done on an empty stomach it promotes fat loss (instead of using what you just ate for energy). Try and keep your heart rate between 135 and 165. If you don't have access to a heart rate monitor this is roughly right below the point where you are breathing too hard to talk. If you can't talk while you do it you are pushing too hard and it�s mainly cardiovascular at that point.

--LOW GLYCEMIC INDEX CARBS. You want to take in carbs that are low on the glycemic index. These carbs will cause less of an insulin spike thereby causing your body to store less of them as fat. Learn the glycemic index, it is your friend.

--TAKE PICTURES. Either on a time basis or weight basis. Most people use a time basis but I am kind of a freak so I go by weight.

--KEEP A JOURNAL. Right down everything you eat, what you did to work out that day, even how you are feeling (emotionally and physically). Later you can look back at this and see what works best for you and what causes problems.

  by SoCo4Fun

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