It’s easy to make mistakes with all the confusion about nutrition nowadays. Although everyone is affected by these annoying and often wrong dietary advices, women may suffer more from bad nutrition information due to gender differences in hormones, body composition and metabolism.
A great example is the tendency women have to slash calories in an effect to lose body fat. After all, women are being advised by everyone from their doctor to their best friends to eat as few calories as humanly possible. Low calorie dieting is associated with yoyo dieting, which occurs when you diet, lose weight and then regain it back and some.
Most of the time it works like this: On low calorie diets, a large portion of the weight lost is from muscle mass which leads to a substantial drop in the amount of calories your body burns everyday
Women start out with lower muscle mass than men to begin with. Combined with the fact that women tend to be less active and have a lower protein intake, they generally lose more than men when they diet, setting them up for greater rebound fat gain. Weight cycling also leads to inflammation and is associated with increased health problems, including cardiovascular disease and Diabetes. It’s hard to navigate the bad advice and identify an effective and real-life approach to eating. This article will help you cut through the nonsense and provide reach based alternatives so that you get everything you can out of your effort
- Mistake Number one: A high carb intake
Women’s bodies are set up to be metabolically flexible and able to switch between burning fat and glucose from carbs with ease. However when women adopt higher carb diets, metabolic flexibility gets reduced and the body adapts to “running” more on glucose (carbs) than burning fat. When choosing an eating plan for fat loss. Most women will benefit from more balanced macros distribution. Try getting a higher protein intake to maintain lean mass, a decent amount of healthy fats(35% of your calories) and moderate carb intake from whole foods sources(40% of your calories)
This combination promotes metabolic flexibility and helps reduce blood sugar fluctuations and elevations in triglycerides, LDL, and inflammation. Additionally the higher protein and fat intake should promote satiety and help you stay under your calories for fat loss
- Mistake Number Two: Unbalanced fat intake
You want to focus on two things when it comes to dietary fats. Quality and variety. Choose fats in their most natural state, nuts, seeds, avocado, or the fats that normally present in meats, fish, or dairy. When it comes to cooking oils, choose sources that are cold pressed and minimally processed, such as olive oil and coconut oil. Getting omega 3 fats either from your diet like fish and grass-fed meats or fish oil supplement will round out a healthy fat intake. Vegetable oils tend to be highly refined and contain a high proportion of omega 6 fats so they should be avoided.
- Mistake Number Three: Juice Detoxes
Most detoxes get one thing right: They provide plenty of antioxidants that kick start the detox process and help take harmful free radicals out of circulation. Unfortunately they don’t allow body to complete the elimination process. In order to successfully detoxify, your body requires a few key things. First in order for the body to eliminate waste products they must be bound to an amino acid, which is supplied by protein. Second dietary fibers keep toxins that are on their way out of the body from breaking free in the intestines and re-entering circulation. Fiber also feeds the healthy gut microflora that plays a principal role in detoxification.
Give your body everything it needs for detoxification. Focus on eating high-quality from whole organic sources and every meal. Example: Meats, low toxin fish like wild pacific sardines and wild Alaskan salmon, Greek yogurt, Whey protein, high fiber foods from fruits, beans, lentils, and veggies.
- Mistake Number Four: Eating Due to Peer Pressure
Be aware that we are very easily swayed by other people’s choices. Begin to be conscious about what and how much you eat with friends or when under stress. If you have trouble saying “no” to food in social events, you need to plan going in. Many women find it is easier to simply accept the food and then nibble. Unfortunately this can backfire with you giving in and eating more than you want, or if you hold out people will comment on your lack of restraint. If you do it for long enough, people will get used to you passing on food. They may still judge you for it but they will still like you.
- Mistake Number Five: Avoiding the key supplements “because they are for men” like Creatine, Beta alanine, HMB
If you are a woman reading this raise your hand if you take creatine? There is a 99% chance you didn’t raise your hand. Men, on the other hand are more likely than not to have supplemented with creatine. Women are unnecessarily avoiding one of the most effective cognitive and physical performance enhancing supplements available. Why such huge difference?
If you are serious about training, consider using these performance supplements to get more out of your efforts. Be aware that creatine has significant cognitive, benefits as well, improving memory and brain function, particularly when sleep deprived. How much should you take? A dose of 3 to 5 grams a day is all you need for all the benefits. HMB is best used in conjunction with intense training when trying to reduce body fat. Take 3g one hour to exercise is the recommended dose.
- Mistake number Six: Giving in to a Sedentary Lifestyle
Women burn more glucose and less fat at rest, which make it harder to burn body fat. However, the tables turn when women are physically active because they rely on fat or fuel to much greater degree than man. This means that exercise is critical for women because it capitalizes on the fact that the female body favors burning fat during intense training. Additionally even though you can’t out-train a bad diet, properly designed exercise programs go a long way in preventing some negative effects of poor eating habits (get a nutrition plan http://www.ivansfitness.com/nutrition/
Or get a full 12 week program http://www.ivansfitness.com/train-with-ivan/)
If you are new to exercise, it’s time to get active. What you need is a plan for exactly what you do every time you work out. I recommend starting with strength training. Choose compound exercises like squats, lunges, overhead press, chest press, rows, step-ups and dead-lifts and perform 8-15 reps for 4 sets using weights that are challenging. Adding two cardio workouts a week will help you aid in fat loss. Depending on your fitness you can start with a brisk walking, adding intervals in which you pick intensity for short bursts lasting 60 seconds as you progress. If fat loss is a goal you want to work up to an organized interval workout program near maximal effort for30 seconds followed by 60 seconds active rest. This can be done on a bike, on a hill, a treadmill, jump rope whatever work for you. My favorite way to get rid of body fat in short time is 8 seconds all out sprints on the bike with max effort fallowed by 12-15 seconds rest for 20 minutes.
I hope this was helpful and informational for everyone that is reading. If you found this article helpful please share it with your friends.