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For the last several days I have been writing about gaining weight and have been asked to do an article on how to lose weight. I have had to do both and have a good understanding on taking off the weight .

First let me say when I say weight I mean one thing Fat not water not muscle but public enemy number one FAT. Fat is the handles, fat is the belly, fat is the arms that continue waving long after you have stopped, Fat is what we want to lose plain and simple nothing else but fat.

I am going to say something here that might surprise ya, Weight is not your problem it is FAT lose the fat we get firm butts drop dress sizes or waist sizes, the flapping arms disappear, and cut line appear. Here is a fact you may not believe but you can actually be in your target weight but still obese due to very little muscle surrounded by Fat. Ever see a person in a bathing suit jiggle like Jell-O when they moved but they didn't look overweight at all but actually if measured by a BMI or Body mass Index were considered obese due to the muscle to fat ratio.

Ok that said how do I lose the fat and retain muscle? Simple yet so misunderstood. For this reason weight loss is a billion bazillion dollar industry because we all want to take something or don't know how to lose the right kind of weight FAT

One important fact to remember is keep everything you do simple, the harder you make the changes the easier it is to fail. If I had to go around counting this, how many points for that, and this and that I would never be able to think so my plan is simple easy to use need no calculator and anybody can do it.

One point I want everyone to know is 70% of weight loss or weight gain is proper nutrition 70% this so important.

In this article nutrition is going to be our main focus. I will do articles on exercises in another article. Our meals should consist of one protein one vegetable and one complex carbohydrate. The increase of high fiber foods and water are the closest thing to a magic bullet for blood sugar control and weight loss there is available.

It is impossible to explain this in one article and I won't try so please come back link to this article I will continue this on a regular basis till completed.

1- Portion size is one of the biggest reasons for weight gain as we are taught from an early childhood "Clean your plate so you grow up strong and healthy" so as the plate size has increased so has the waist size. So what is my portion size? Your hand, Say what!! Ball your fist up this is the size of your vegetable and size of your complex carbohydrate now look at the palm of your hand this is the size of the protein source. Look at the size from the wrist connect to the thumb and around the fingers back to were you hand joins your wrist. This is so easy to judge and requires nothing but an honest eye to use. In about a month you will so use to the size you will no longer need to compare.

After reading this article do check it out you will surprised at the portion size and how much larger yours has been to what actually needed. Get smaller plates or when going out to eat always ask for a doggie bag BEFORE the plate gets there and reduce the portion sizes to the correct amount. This will usually give you one to two extra meals as most serve huge portion sizes as our gluttonous nature has demanded it.

2- Know what a serving size is and look just to make sure by looking as I see everyday a small cookie in a wrapped package and look at the number of servings and most of the time it has 2 servings in it. Most people don't see this they see 150 calories 10g sugars but in reality it is 300 calories and 20 sugars.

3- Stay away from as much processed foods as possible and all Trans Fats. Don't know what Trans Fats are here is an article on the dangers of Partially Hydrogenated Fats and a search for more. Read and understand what this silent killer is all about and how many foods this garbage is in.

4- Stay away from the simple carbohydrates or as I call them white carbs; ie white sugar, white flour etc. and high sugar fruits oranges, banana's, grapes etc.

5- Contrary to popular belief you do not starve yourself you actually do the opposite and eat more often. Say what eat more often your crazy, no because blood sugar levels play a big big role in fat storage so if we can keep our sugar levels from rising and falling dramatically this will help our bodies burn fat.

Example Let say you go to bed at 10 pm get up at 7 am this is a time span of nine hours without food. Our bodies have used up the available protein by now and stored as fat the calories from the previous day.
One very important factor is to remember this our bodies can not store protein. Protein has to be present in our blood and is an absolute essential element in all our bodily functions. Our bodies store carbohydrates as fat for use in energy when we need them but you have to have the available protein to help burn carbohydrates. So we have been 9 hours without food our sugar levels in our blood are low we are rushed and don't eat till lunch now it has been 14 hours without food. Your body is now in starvation mode and is producing a enzyme to actually dissolve muscle to be used for a protein source to keep the body working. Sugar levels have continued to drop now we are really hungry and we eat. Sugar levels rise very fast the body throws a much fat into storage as possible and this cycle continues.

One pound of muscle burns 50 calories a day in a non active state. Lose 10 lbs of muscle you have lost 500 calories a day you use to burn and now don't.

So what do we do to stop this type of destructive weight loss.
1- Reduce portion sizes proper Nutrition
2- Eat regular frequent meals with a quality source of protein, complex carbohydrate, vegetable at least three times a day.
3-Increase fiber .
4- Increase water more tomorrow
5- Add a couple healthy snacks high in fiber and a quality protein supplement for our between meal snacks.
6-Get an exercise program started.
7-Proper rest sleep
This will keeps our bodies well nourished muscles supplied with protein so our bodies will not store fat but actually be willing to burn the stuff.

Tomorrow I will put expand with more information on nutrition and weigh loss

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