Ready or not here it comes! Summer is just around the corner. Bathing suit season will be here before you know it. So, I will share a secret nutrition tip for weight loss with you. Then you will shed the winter gear and be bathing suit ready!
Whether your goal is to take off 5 pounds or 50 pounds, I will help get you there.
Nutrition Tips for Weight Loss
#1 Rule of thumb: Nutrition and exercise together work as a double edge sword to attack excess weight. The best nutrition tip for weight loss is to include exercise into your nutrition plan as part of your weight loss strategy. The type of both diet and exercise matter.
The impact of exercise as part of a nutrition tip for weight loss has been thought to lie in the area of weight maintenance. According to the calorie equation, it is difficult to lose weight using exercise because the duration and the intensity to burn more than 3500 calories, or 1 pound, in a week is impossible.
Yet research shows that this calorie equation may not be as straightforward as it seems.
Combine Nutrition & Exercise
One study shows that exercising in the morning, after an overnight fast, burns 20% more body fat than when performed after breakfast. In addition to burning more fat with a diet/exercise strategy, appetite was also reduced.
When you combine this exercise “advantage” with a ketogenic diet, this nutrition tip for weight loss becomes more powerful. Because it holds true all day. The ketogenic diet tricks your body into thinking it is fasting despite your consuming food and it also works to reduce appetite.
When following a keto diet your glycogen stores are depleted. After glycogen stores are depleted, fat stores are burned. Fat burns twice as many calories as carbohydrates without exercise. When doing a ketogenic diet, you burn fat and not glucose, all day long.
Therefore, the timing of exercise or use of a ketogenic diet at any time will give you the ability to burn the MOST fat calories! Use diet and exercise as a key component nutrition tip for weight loss.
Resistance Training, Diet & Weight Loss
Even more, research supports a ketogenic diet & exercise helps preserve muscle while losing weight. Typically, during the weight loss process, one will lose water, fat, and muscle.
Interestingly enough, another study Jabekk et al. found that the combination of resistance training, with a high fat, ketogenic diet helps to fuel significant fat loss and preserve muscle (lean body mass). Volunteers who consumed the regular diet gained muscle but did not lose fat.
The researchers believe, “that carbohydrate restriction in combination with resistance exercise, in particular, offers an advantage over both low-fat diets with exercise and low carbohydrate diets without exercise, in improving body composition”.
You do not have to belong to a gym to engage in resistance exercise. Check out these 10 resistance training exercises to get started quickly. They can all be done in the comfort of your own home.
Keep In Mind This Nutrition Tip For Weight Loss
Use the double edge sword (a ketogenic diet and exercise) as a nutrition tip for weight loss. However, keep in mind the scale may not be the best tool reflecting weight loss success.
If your face, arms, belly or legs look smaller or if your clothes fit more loosely, you are losing weight. Losing inches is as important, if not more important, than weight loss on the scale.
Muscle weighs more than fat. The scale will reflect this and frustrate you. Therefore, it should not be used as the only measure of weight loss success. Maintaining or gaining muscle while losing weight should NOT trick you into believing you are not losing weight when in fact you’re losing fat.
Nutrition Tips For Weight Loss Wrap Up
The most effective nutrition tip for attacking weight loss is to use a double edge sword. A ketogenic diet along with both cardiovascular and resistance training will significantly help to melt body fat.
It seems that the diet exercise connection will help you control appetite, lose weight and burn the most fat. Likely, the reason is that there are different metabolic catalysts, such as hormonal control of fat breakdown. This seems to aid in weight/fat loss more so than using exercise as part of a “calorie equation”.
When you want to lose the most weight, the best nutrition tip for weight loss is to eat a ketogenic diet and use exercise to help weight loss hormones work in your favor.