How To Lose Weight With Bodybuilding Supplements
Lose Weight With Bodybuilding Supplements
Being successful at losing weight requires a combination of regular exercise and a healthy diet that includes fresh fruits, vegetables, whole grain products and lean meats and dairy products. A variety of supplement powders contain protein, herbs and other nutrients that may help you lose weight. Supplement powders can be mixed into water, juice, milk or even soups, making it easy to add nutrients to your diet. Talk to your doctor before adding supplement powders to your diet.
How Many Calories?
Calculate the ideal number of calories for you, based on your age, height, gender, weight and level of activity. If you are male, use the equation 66 + [13.7 x (weight in kg)] + [5.0 x (height in cm)] - [6.8 x (age in yrs)] = number of calories required to maintain current weight. For women, the equation is 655 + [9.6 x (weight in kg)] + [1.8 x (height in cm)] - [4.7 x (age in yrs)] . Subtract 10 percent of this number to produce your daily caloric intake to lose weight. Do not go below 1,300 calories a day. This puts your body in starvation mode, and it will conserve as many calories as possible.
Find the Right Bodybuilding Supplement For You
Purchase a supplement powder, based on your goals. If your main goal is to lose weight, choose a powder that is low in fat, high in nutrients and palatable, so you don't abandon your diet. If you want to lose fat and gain muscle mass, choose a high-protein supplement powder. Read online reviews of products on sites such as Bodybuilding.com and Colorado State University Extension before selecting one and ask staff at your local health food store which products are most popular. Take note of the number of calories in a single serving of your supplement powder. You will include these calories in your daily allotted number in order to lose weight.
Eat a healthy breakfast that includes a serving of your supplement powder, a whole grain product such as oatmeal and a piece of fresh fruit. Dietician Katherine Zeratsky of the Mayo Clinic explains that eating breakfast may increase your weight loss and help you maintain your new weight. Eating breakfast that includes a supplement powder can help fill your stomach so you are less likely to snack in the middle of the day. The supplement also provides additional energy so you can be more physically active throughout the day.
Snack on a Supplement
Drink a serving of your supplement powder as a midday snack. According to the U.S. Department of Agriculture, the healthiest way to reduce your caloric intake is by decreasing the amount of sugar, fat and alcohol you consume. These foods are nutrient poor and simply provide your body with calories that are easily stored as fat. Having a supplement powder instead of a snack that is high in fat or sugar can help provide nutrients as well as a moderate amount of calories.
Skip dessert and instead, have a serving of your supplement powder after dinner. Have a healthy dinner that is low in fat and fits in your caloric requirements for the day. Emphasize fiber-rich whole grain products such as rice or pasta, and fiber-rich vegetables. The fiber, combined with the fluid in your supplement, will help keep you feeling fuller longer so you will be less likely to turn to highly processed foods after dinner.
- Mayo Clinic: Breakfast: Why is it so important to weight control? [http://www.mayoclinic.com/health/food-and-nutrition/AN01119]
- U.S. Department of Agriculture: Chapter 3: Weight Management[http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter3.htm]
- Calgary Fitness Buildingbodies.ca: Calculate Daily Calorie Requirement[http://www.buildingbodies.ca/Nutrition/Calculate_your_daily_calories.shtml]
- Mayo Clinic: Tool: Calorie Calculator [http://www.mayoclinic.com/health/calorie-calculator/NU00598]
- Bodybuilding.com: 2009 Bodybuilding.com Supplement Award Winners![http://www.bodybuilding.com/fun/2009supplementawardwinners.htm]
- Colorado State University Extension: Weight Loss Products and Programs[http://www.ext.colostate.edu/pubs/foodnut/09363.html]
How To Lose Weight Fast With Oatmeal
Oatmeal is an extraordinary food that is rich in fiber, antioxidants and selenium. This versatile grain can be used in a wide variety of dishes and can add dietary fiber to your diet to help you lose weight. Incorporating oatmeal into the majority of your meals can reduce the number of calories you consume, without leaving you feeling deprived. You can expect to lose two to four pounds a week by using oatmeal as a main ingredient or meal. In approximately two months, you can lose as much as 20 pounds with oatmeal.
A Healthy Breakfast
Eat a bowl of oatmeal for breakfast every morning. According to WHFoods, a cup of oatmeal contains approximately 150 calories and 4 g of fiber. Fiber doesn't just fill your stomach, it can help you eat fewer calories. Fiber slows digestion, which means you will feel fuller longer and are less likely to snack between meals. Fiber can also lower your risk of cardiovascular disease and diabetes.
Have a 1/2 cup of oatmeal with one sliced fruit of your choice before lunch and dinner. Use whole oats if possible, however instant oatmeal can be used as a substitute for convenience. This healthy appetizer will fill your stomach with both fiber and water and you will eat less of your main meal. In addition, you will enjoy the health benefits of oatmeal, including its ability to stabilize blood sugar, according to WHFoods. This will keep you from experiencing the mid-afternoon or early evening blood sugar drop that often leads to unhealthy snacking.
Bake a batch of low-fat oatmeal cookies (see Resources). Store them in an airtight container and make extra to store in the freezer. Carry a serving of these healthy treats with you to work and enjoy them instead of vending machine snacks. According to Iowa State University, eating several snacks and meals each day helps to provide consistent energy. Having snacks prepared and portioned in advance also helps to maintain control of your daily caloric intake. Always strive to maintain a caloric intake that is optimum, based on your age, height, level of activity and target weight (see Resources).
Engage in 30 minutes of physical activity, five days a week. Eating oatmeal will provide you with ample energy for exercise, which should be at the core of your weight loss program. Enjoy activities such as brisk walking, cycling or swimming, and carry a portion of your low-fat oatmeal cookies for a healthy after-workout snack. Be sure to drink plenty of water to maintain hydration and energy levels. According to the Mayo Clinic, you can burn 150 calories by walking briskly for 30 minutes. In addition, your metabolism continues to burn calories faster, even when at rest. When combined with a controlled caloric intake, you can expect to lose two to three pounds a week.
- WHFoods: Oats [http://whfoods.org/genpage.php?tname=foodspice&dbid=54]
- University of Maryland: Ask The Expert - Archive [http://data.umms.org/scripts/expertprocess2/archive.cfm?docid=38&deptid=60&urlname=http://www.umm.edu/heart/preventive.html]
- Iowa State University: Smart Snacking[http://www.fshn.hs.iastate.edu/nutritionclinic/handouts/newsletters/SmartSnacking.pdf]
- Mayo Clinic: Exercise for weight loss: Calories burned in 1 hour [http://www.mayoclinic.com/health/exercise/SM00109]
Weight Gain Diet
One of the primary goals for any bodybuilder or wannabee is to gain weight. Not just weight, solid, rock hard sliced and diced muscle. What you put in your body plays a big role in what you can produce in the gym. Eating crap food is going to give you just that...crap. You'll feel sluggish and bloated and your muscles will be begging for clean fuel. Be ready to clear out your fridge and cupboards of useless foods and learn to eat efficiently for optimum bulk.
Food is your fuel and it needs to be high quality.
Stock up on canned tuna packed in water, skinless chicken and turkey breast, egg white substitute (found in dairy aisle), fresh fish and lean red meat.
Oatmeal, sweet potatoes, brown rice, whole grain pasta and oatbran cereal.
Green leafy vegetables, broccoli, cauliflower, green beans, tomatoes, peas, cucumber, zucchini, etc.
Raw nuts and seeds, olive oil, flaxseed oil, butter substitute with omega-3 fatty acids or olive oil.
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