Journal Tidbits on Interesting Findings
If you are following a restricted calorie
nutrition plan try drinking one glass of water before your meal and one glass
of water after your meal to help give your stomach that "full"
sensation after eating.
To help eliminate cravings and unwanted snacking
between planned meals, keep yourself busy by staying active, participating in
a hobby, or visiting friends and family (providing they don't have a tendency
to feed you!).
To help make sure you do not go over your daily
caloric intake, divide the total number of calories you require by the number
of meals you plan to eat (for example a daily caloric total of 1500 calories
divided by 3 meals is 500 calories per meal). Then just keep track of
how many calories you have per meal to stay within your daily range.
To calculate what the percentage of fat is in
any given food, add up the total number of grams of fat and then multiply the
total number by 9. Take this number and divide it by the total calories
in the food and multiply the answer by 100. (For example - 15 grams of
fat in a candy bar, 15 x 9 = 135. There is a total of 305 calories in
the bar, 135 / 305 = .44, multiply by 100 and you get 44%. The candy bar
is 44% fat)
If you are looking to lose body fat, do not eat
for 1 - 3 hours after you exercise. During this time period your
metabolism is still elevated from the exercise and is continueing to burn
fat. If you give your body food at this time, you body will burn the
food for energy instead of your body fat.
If you are looking to gain muscle mass try to
have an overall balanced meal before your workout, a high protein meal with
some carbohydrate after your workout and a high carbohydrate meal about 2 -
3 hours following your workout. It takes about 2 hours for you to
digest the protein meal which will mean you will have the amino acids in your
blood for when protein synthesis begins to increase after about 3 - 4 hours
later. The high carbohydrate meal will increase insulin levels in your
body aiding the transport of amino acids into your muscle at the same time
when you need it most, at the beginning of protein
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