what food to eat to burn most calories

What to Eat Before and After Working Out

Your body doesn’t just work to build muscle and recover only when you exercise; the body actually does this 24/7. If you strategically time your snacks or meals, you can actually give your body the fuel it needs to gain muscle, burn fat, and recover as best as it possibly can. Pre- and post-workout foods should offer the right mix of carbohydrates, fats, and protein to quench your hunger, give you the energy to power through and burn the most calories, help you build lean muscle and lose weight, and speed up recovery.

Before You Sweat It Out

Whether or not you eat before exercise, your body burns the same amount of fat regardless. However, if you regularly work out without eating first, you may actually cause muscle loss because your body goes into survival mode when you’re hungry, drawing protein from muscle. And muscle loss is something you want to avoid because it can slow down your metabolism, making it harder to lose weight.

Prior to exercising, you should balance your carbs with protein. Try meals that are somewhat high in carbs with moderate protein and are low in fat. Protein will help you with muscle building and repair, but carbs will give you the energy you need to sustain you during a workout. Go for carbs that easily digest, and stay far away from high-fat foods, fried foods, or large amounts of food.

The trick is to time it right by eating within four hours of exercising, and then having a small snack about an hour before working out.

Here are some pre-workout food ideas:

  • A smoothie made of skim milk blended with frozen fruit
  • Brown rice with black beans
  • Whole-grain crackers and low-fat string cheese or hummus
  • A banana with almond butter
  • Hard-boiled eggs
  • A small sandwhich on whole-wheat bread with chicken, turkey, or lean roast beef
  • Oatmeal with berries
  • Low-fat yogurt with a sliced banana
  • An apple and walnuts

What to Munch on After

In order to replenish energy as well as to build and repair the muscles that were broken down during your workout, you should keep your metabolism strong by eating something that combines protein and carbs about half an hour to an hour after. This could be either solid or liquid form, but the point is that the sooner you ingest it, the better it will be for your body.

Here are some ideas on what to eat immediately after your workout to help speed recovery: 

  • A protein shake
  • Poached eggs on whole-wheat toast
  • Sauteed or steamed vegetables
  • A bowl of quinoa with pecans and black berries
  • Stir-fried chicken and vegetables over brown rice
  • Whole-wheat pasta with chicken, broccoli, and eggplant
  • Multi-grain bread with raw peanut butter
  • Salad with roasted chickpeas
  • Whole-grain cereal or oatmeal along with milk and fruit

Keep these in mind to energize your workouts, maximize exercise benefits, and speed up recovery time for your muscles.

anonymous asked:

How do I get rid of tummy fat? It's not too bad and I don't want to be super skinny I just want a toned tummy

Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

To get the same results in half the time, step up your pace and get vigorous exercise – likejogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.

Aim to take 10,000 steps a day.

  • Get a pedometer and try to increase the number of daily steps you take.
  • Take stairs instead of elevators; walk instead of driving.
  • Stand up and walk for 30 steps every 30 minutes.

Exercise in small bursts.

  • Sprint. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
  • Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which significantly increases the difficulty of the exercise for short periods of time.
  • Take quick walks. Fit some exercise into your work day and take 5-minute power walks. Take long strides and keep a brisk pace, or try going up and down stairs.

Skip the crunches — for now. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly

  • Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and always keep your eyes to the floor. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Hold this position for as long as it feels comfortable. During the holding period, don’t arch your back but keep it as straight as possible. If it feels too hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3-5 times.
  • Do squats. Stand with your feet 8–9 inches (20.3–22.9 cm) apart, extend your arms in front of you and squat your hips backward. Do four sets of 15-20 squats, working several minutes at a time.
  • Stretch the sides of your waist. Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, so that your palm faces to the right. Keeping your legs centered, lean to the right and “reach” over with your left arm, stretching your left side. Do 3-5 times on each side.

Ramp up the cardio

Add resistance training.

Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Switch out refined grains for whole grains.

Drink plenty of water. 

  • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
  • Carry a water bottle so that you can drink whenever you feel thirsty.
  • Know how to tell when you’re sufficiently hydrated. You’ll know you’re drinking enough water when your urine runs almost clear. If it’s still yellow, drink up.
  • Significantly reduce alcohol, sugary drinks (like Coke, 7-Up, Pepsi and all the diet drinks), and carbonated beverages.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day – without any other diet changes – build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

Reduce calorie consumption.

  • Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week.
  • Aim to lose a maximum of two pounds per week. Losing any more than that can be unhealthy and leads to a cycle of “crash” dieting, in which you rapidly gain back any lost weight.
  • Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. Utilize an online calorie calculator, and figure out roughly how many calories you’re consuming in a day. From there, see what you can afford to cut.
  • Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level.

Eat good fats.

Studies suggest that a diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, and chocolate— can prevent the accumulation of belly fat.

  • Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible

Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered – but it was part of the picture.

Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

Calculate your waist-to-hip ratio. Your waist-to-hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. 

  • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
  • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
  • Divide your waist measurement by your hip measurement.
  • Know what’s healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.

-sam

10 MORE WAYS TO STAY MOTIVATED

1. look at before and after pics of girls with a similar weight

2. Look at before pics of yourself and image what the after picture would look like. 

3. Look in the mirror and tell yourself 5 things you like and 5 that you don’t like. 

4. Keep a jar full of all the pounds you lost. For each pound lost add a marble

5. Keep a photo diary of all the healthy foods you eat.

6. Join a support group to keep you honest about your eating and exercise habits.

7. Play sports with friends to increase your activity level.

8. Go walking after meals to burn of some extra calories instead of packing them on by sleeping.

9. Go to bed early. You lose most of your weight while asleep.

10. Make a great workout playlist and go for a run r fast walk. 

anonymous asked:

I was close to my first goal weight three lbs away but than the last two days I went off track and gained four more pounds and now idk what to do to lose them specially bc I'm stressed rn so I'm stress eating and when I fast I can't do my work so idk what to do, any advice?

I’d say up the calorie intake to something more sustainable, like 1,500-1,700 calories. Around there most can still be energized (as long as you’re making the foods you eat nutritious and full of fiber and protein)
As long as you’re relatively active and burning calories throughout the day, you will still lose weight, just not as fast as many would like.
Remember to also sleep enough, keep sodium low, and drink tons of water.

Stay safe and much love! 🌻

anonymous asked:

Hey ryocos! I would like to get some advice from you, from getting a six pack. What's your idea of starting? Basically like a beginners routine. Thank you in advance!

Hey there anon! Funny you should ask me since I technically don’t have one, but I am hopefully on my way towards one! There are a couple things you should know BEFOREHAND:

1. Not everyone can have a six pack. Now, I’m not saying that a person can not have abs (impossible!), or that they can’t lose the weight to reveal their abs. What I mean is that genetics determine how your abs look in the end. Some peoples’ abs naturally form into 4, 6, even 8 and 10-packs! Some people even have naturally lopsided abs, and that’s perfectly okay! :)

2. Abs ARE NOT made in the kitchen. The full quote should be, “Abs are made in the gym and revealed in the kitchen.” We all already have abs. We just can’t see them because the stomach-area is a natural place for fat storage. To see your abs you have to diet down to a BF% (body fat percentage) low enough for the abs to reveal themselves. The gym will only make your abs ‘pop’ more when you reach that %.

3. Do NOT base your body image on fitness models. This section is probably suited for a whole post in itself! A lot of the fitness models and body builders you see are users of many different kinds of performance enhancing drugs. There are TONS of stuff out there that aren’t steroids, and can’t be caught by drug tests. Intense ‘cuts’ on some people are sometimes due to these enhancements.

4. Abs are a PITA. I have to be very honest with you and everyone reading this about the truth with abs. Having abs is hard to maintain. Having abs can be a insufferable experience. It takes a lot of hard work and dedication to have abs, and even then the ‘perfect’ abs are fleeting. 

Now that that’s out of the way, lets get into some beginner stuff to set you on your way! Beginners benefit the most from full body routines. Isn’t every routine technically a full body routine, you might ask? Well, no.

A full body routine is one in which you hit every muscle group during the time you are at the gym. You will do chest, leg, arm, shoulder, back, and abdominal exercises before you leave, three times a week. Generally you only do one or two exercises for each muscle group before moving onto the next. Beginners see very, very rapid progress under these types of routines, and you can continue doing them for a few weeks before you switch to a less novice one.

Here is one beginner program you can follow. Here is another, less complicated one. Here is one suited for women (though women can do ANY of these workouts). Here is some full-body stuff you can do from home (with videos!).

Don’t focus on exercise like crunches, which can be damaging to your back. Instead, do things like planks and their different variations, and leg raises, which will target the lower abs.

The other half of what you’ll need to do is controlling your caloric intake. Plug your information in a TDEE calculator to figure out your calorie needs based on your activity level. To lose a pound a week you have to eat 500 less calories a day than your TDEE. Mine in close to 2000 based on my activity levels, which means to lose a pound a week I have to eat 1500 or less each day! Download a calorie counter like MyFitnessPal and log what you eat to keep yourself on track. :)

I eat whatever I want, as long as I am within my calorie range. I do make healthy eating decisions most of the time, though. You can always go the route of sticking to rice/chicken/broccoli/salads if that works best for you. 

You can make tiny changes over time. Cut out empty calories like sodas first, then a week or so later cut out a snack food, then another, and another. Little baby steps will help you not burn out! Doing this can help you make healthier decisions in the long run which can last a lifetime!

Hope this helps!

anonymous asked:

I don't understand shit about nutrition and science hahaha so as you know way more here's my doubt: as fat cannot be turned into a simple sugar, it is never a source of energy? I mean, when people lose weight by excercising or becoming healthier where does the fat go? Isn't it burned as fuel?? Thanksssss x

Fat can be used as a source of energy/fuel… as ketone bodies!

Here’s how it works: you start exercising. For the first 10-20 minutes or so (depends on the person), your body uses glycogen (stored glucose) from the liver as energy. As your glycogen stores deplete, it turns to excess body fat as fuel, converting it into ketones. 

This is why many people consider ketosis ‘fat burning mode’ because your body has to be in ketosis in order to burn body fat. Every single human on this earth, on a daily basis, continuously switches between glycogenolysis (the breakdown of glycogen into glucose for energy… this is the mode we are in 90% of the time because our brain and cells prefer glucose) and ketosis (we switch into ketosis between meals or in periods of hunger/starvation… as you can imagine, because we are designed to be constantly eating, we are only in ketosis for short bursts of time which is not enough to cause any major metabolic damage).

This is why so many people get caught up in thinking low carb or ketogenic diets are optimal. This is also why people lose so much weight so fast on low-carb diets. BUT… on low carb/ketogenic/low calorie diets, after a while your body fat % is so low that your body then turns to your muscles as fuel because it is starving without carbohydrates!  This is the point at which you become so ravenous that you binge. And so begins the vicious cycle: eat very few carbs and/or calories for a few days, binge, restrict your calories again to make up for the binge, binge again, blah blah blah….

This is also why it takes so long for us to heal our metabolisms on a high carb, low fat diet. Most of us who come from a restrictive past (or even a past of eating lots of animal products, because there are no carbs in animal foods) have been in prolonged ketosis for months to years! So when we finally start feeding our bodies what it really wants - CARBOHYDRATES - it refuses to take any risks and let you go back to burning fat and muscle! So it stores away all the carbs it can get, hence the weight gain! It can take a further few months or years to ‘convince’ your body that you will not be depriving it of carbs again. Once it finally trusts that you will not be experiencing another “carb famine”, your body begins to function optimally in the normal pattern of glycogenolysis-ketosis-glycogenolysis-ketosis, allowing you to burn the fat, and get lean without prolonged periods of ketosis :)

Shit… I was gonna make a youtube video on this, but looks like I just explained it all haha

Over the course of my 18 week Hanson’s Marathon Method adventure I attracted quite a crew of followers. I’m amazed that so many people are interested in my word-vomit and sweaty selfies. 

Now that the intense training cycle is over, I anticipate that I’ll be spending less time talking pacing and more time talking everything else.

My life isn’t 100% running. I love the sport, but that’s not the only reason I created this blog. I came to Tumblr for a really unhealthy dose of “fitspo” and pro-eating disorder blogs. Thankfully, what sucked me in and got me to stay was the community of real people tracking their real progress and posting real results. 

My original handle was “losingmylard”. Talk about some self hate, huh? I posted screen shots of my calorie tracking and obsessed over fluctuations on the scale. I continued a lot of really unhealthy behaviors. I harbored a lot of shame in regards to my weight and used this as a journal to bitch about how much I hated being overweight.

Then, somehow, I fell into the #runblr community. I found myself neck deep in blogs focused on healthy physical activity and balanced lifestyles (not 100% food centered). I changed my name to “jogwithjordan” and took up running.

Up until that point I’d run very, very little. I begrudgingly completed run workouts assigned by our cross country ski coach, but I never thought it was something slow and overweight people could or should do. With runblrs rooting for me, I knew I could totally do it.

I started with C25k and grew to absolutely love runner’s high. I trained for my first half and my life became more focused on moving and burning calories than restricting incoming calories. It was great. I got faster than what most people considered a jog and switched my name over to “jordangetsfast”. 

I continued to focus on exercise and really lost my grip on food. With distance running came more and more food. I had a larger appetite, I’d burned more calories, so I ate more calories. This was fine until I ran the race and stopped training consistently.

I started to slip back into the negative thought cycle that is disordered eating.

My senior year of college I battled to manage my eating habits. I spent time with a nutritionist and a therapist. I started, again, to attempt to reconcile my relationship with food.

Disordered eating is a really dark place. It’s a void in my head. It’s an obsessive calorie counting world with life consuming consequences.

I spent some time going to Overeaters Anonymous and even earned my 30 day binge-free chip. That community was full of colorful people. I liked the camaraderie, but found something much more sustainable here on Tumblr. OA was full of people who spent their lives in Anonymous meetings. Not that that’s a bad thing, but they were harder to relate to. I came out of OA with some great tools that I still use. 

My nutritionist and therapist also gave me strength. I was able to live my life without regular appointments and excessive weight gain. My body found somewhat of an equilibrium: slightly overweight, but manageable.

I made my internet presence scarce for bit, went through a pretty significant break-up, had bunion surgery, and met a cool guy before I detached myself from the friends I’d shared my URL with in college and became “jordan-gets-fast”. 

Shortly after, I decided I was going train for and run a marathon. It was probably one of you dumb asses that that lit that fire under my ass. My training cycle went fantastically. I enjoyed (almost) every minute of it. 

Unfortunately, overeating has once again been normalized for me. Largely to make up for running-induced hunger, but normalized nonetheless.

That brings us to now. I have 15-20 lbs that my body would really benefit from losing. Not just to look better and run faster, but to be kinder to my joints and lead a life less prone to weight related diseases.

I’m well aware that weight loss is a simple math equation. Consume less than my body burns each day. Unfortunately, that involves counting calories, tracking exercise, and monitoring progress. I wish I could do it alone, but I’ve proven pretty obviously that I can’t.

I need a therapist. I dread going through the vetting process, but since I graduated college and left the University’s service network, I haven’t found a new provider. It’s draining to search for a well suited team, but that’s probably the only starting point that leads down a healthy path.

What I’m trying to say is, that’s what’s next.

I’m not going to stop running (I’m already thinking about a next race), but I’m going to spend some time working, once again, with a therapist and nutritionist to get the disordered eating cobwebs out of my head.

This time, with Cam’s help, I hope that we can make permanent changes rather than continue this cycle.

If you’re not into that, I totally understand. I appreciate you stopping in and I wish you the best on your health and fitness journey. If you are into that… here we go. I sent inquiries to two eating disorder therapists yesterday. Baby steps.

nytimes.com
Always Hungry? Here’s Why - NYTimes.com

FOR most of the last century, our understanding of the cause of obesity has been based on immutable physical law. Specifically, it’s the first law of thermodynamics, which dictates that energy can neither be created nor destroyed. When it comes to body weight, this means that calorie intake minus calorie expenditure equals calories stored. Surrounded by tempting foods, we overeat, consuming more calories than we can burn off, and the excess is deposited as fat. The simple solution is to exert willpower and eat less. The problem is that this advice doesn’t work, at least not for most people over the long term. In other words, your New Year’s resolution to lose weight probably won’t last through the spring, let alone affect how you look in a swimsuit in July. More of us than ever are obese, despite an incessant focus on calorie balance by the government, nutrition organizations and the food industry.
But what if we’ve confused cause and effect? What if it’s not overeating that causes us to get fat, but the process of getting fatter that causes us to overeat?