how can i reduce my body weight (fat level) by controling foods?

Question

what kinds of foods do i have to eat to control my body weight.

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

I will try to keep it simple. Your metabolism is basically the rate at which your body burns calories to create energy. So the faster your metabolism, the faster you burn calories and the easier it is to lose unwanted weight. To boost your metabolism naturally you just need to eat the right foods.

You can sit down and literally eat a 1,000-calorie dinner and yet be absolutely starving just a few hours later and the reason is simple: Because your body didnt get what it needed in those 1,000 calories so it sends signals to your brain telling you to ingest more calories and thus, the late-night cravings. That means that the surest way to end those late-night cravings and keep your weight loss goals on track is to eat a more balanced, nutritious diet that actually gives your body what it needs.

It's VERY EASY to lose weight if you eat the right foods. Check out Dr. Charles Livingston's video here: http://www.sexyjese.com - it will blow your mind.

Answer 3

To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information available at http://tinyurl.com/jax5h

Answer 4

Try to avoid sugar. Eat lots of clear soup, boiled/poached and grilled. Lots of vegetable will help your body digest better. Grilled chicken is good to give you enough protein, but not fattening. Stay away from red meat for awhile, sometimes poached or grilled beef is still tolerable. To me, controlling food only is not enough, as it only reduces your fat level, not shape your body. Exercise regularly. Do a lot of cardio. A lot of repetitions will also help reduce fat level.

Answer 5

You should definitely stay away from carbs. Proteins and fats take longer for your body to break down, utilizing your natural metabolism. You should also eat decent sized meals throughout the day and don't just binge at say supper time. This again utilizes your body's metabolism.

Answer 6

well you have asked 2 very different things: body weight and fat level.

-->if you burn fat and do not increase muscle mass, you will lose weight - you will look skinnier and toned. (achieved with plain 40 min cardio, 4 to 5 times a week; and regular low fat diet)

-->if you burn fat and increase muscle mass, you will gain wieght - you will look fit and muscular. (achieved with short spurrs of intensive cardio followed by pumping iron; diet should be low carb, low fat, low sugar, and protein shakes to build muscle faster - so pretty much eating mainly vegetables, fruits and meat).

remember than muscles weight mch more than fat!
rule of thumb should be to:
-cut on dairies as much as you can. no more butter, eat les cheese, drink soy milk.
-no salt! salt retains water and fats
-do not fry meat, instead grill it or put it in the oven.
-no processed sweets (candy). replace with fruit :) especially citrics and negative calorie fruits (watermelon, etc)
-try to eat less carbs than usual. but you will still need carbs for energy, so don't be stingy :)

remember also.... the trick is not starving to death, skipping meals or depriving yourself from calories and fats. instead it is about cutting down on them!

Answer 7

cheeses, salamis, sausage, feta cheese, salad dressing-use fat free ot lite, dips, canadian bacon, bacon-it is highin both fat and saturated fat-desserts, ice cream unless it is the Healthy choice 98%fat free kind, chips unless they are the Baked lays, peanut butter unless it is the 45-55% reduced peanutbutter, and sweets.check the back of the labels and look at the % of fat, saturated fat, cholesterol, and overall content and then make a decision. you can drink lots of fluids-water, powerade and gatorade in proportion-eat fruits vs. sweets, but indulge once in while in some good food.