Self-Monitor Your Body’s Feedback

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A recent study at Johns Hopkins suggests that timing your food intake may matter. Although people react differently to stress, late afternoon and early evening can be a high-risk time for overeating. So, don’t hit the drive thru on your commute home.

To ncrease muscle mass, your body needs a surplus of energy. This provides the fuel needed to repair muscle tissue that was intentionally damaged to build bigger muscles. This makes losing fat and building muscle at the same time tricky at best.

To lose body fat, you will need to make healthy food choices. So watching what you eat and creating a personalized menu plan that matches your specific needs for nutrition is the most sustainable strategy for burning fat stores.

Science Based Tips Can Aid Weight Loss

For certain, the factors affecting weight loss are complex. Consider the weight loss tips below and apply them to your weight loss and weight management journey:

1) Focus on Lifestyle Modifications – Most weight loss specialist agree that drinking more water every day is a much needed lifestyle modification for those who need to lose weight and keep off.

2) Be Creative in Meal Prep - If you do not enjoy cooking, you don’t have to spend the weekend in the kitchen preparing meals ahead of time. With a little batch cooking, you can individually portion meals to be frozen and eaten over months.

3) Something Sweet & Something Savory – According to a study published on foods and stress factors, you need to watch snacking habits in the afternoon or evening as these are high-risk periods for food cravings. It is recommended to prepare food ahead with healthy sweet and savory choices.

4) Self Monitor Your Body’s Feedback – Weighing yourself is an important habit to adopt for self-monitoring the impact that new eating and exercise habits are having on your efforts to lose weight. It helps you track your journey.

If you can sustain a resistance training program and consume food with a caloric deficit, your body can use fat stores as energy to fuel the body and repair tissue damage to build and tone crucial fat-burning muscle mass.

Limit Consumption of Foods with Low Nutritional Value

If your goal is to build muscle, you will need to eat a diet to support your goals as well as lift heavy things. If your goal is to lose body fat for healthier living, routine exercise like walking and simple resistance training can tone muscles to burn fat. To personalize your menu plan, it is important to understand that all diets consist of reductions to some portion of macronutrients to achieve the best balance of carbs, fats, and protein that your body requires for healthy living.

The Department of Agriculture’s food pyramid suggests you limit your consumption of fat, sugar, and ingredients that contain little to no nutritional value. What often gets overlooked is the need understand recommended portions. For meat, it is only three ounces. Since the number of diets being advertised online are far too many to count, the good news is that the science fully supports the weight loss approach of relying on a personalized plan for modifying eating habits and your exercise regimen.