Kim Lyons' Nutrition Tips

Kim Lyons is a trainer who was formerly on the television show 'The Biggest Loser'. I've selected and edited a few of her nutrition tips. To view more you can visit www.kimlyons.com

1. Eat More Calories

A low caloric intake only slows your metabolic rate and forces your body to store calories in the form of fat. Eat a good ratio of protein, fats and carbs so you are not hungry, and are achieving your goals. Keep in mind the scale does not show water weight, muscle gain or fat loss. Go by how your clothes fit, your measurements, and if you can get one, a body composition test.

2. Slash Fat Calories

Calories from fat are easily stored as body fat, whereas calories from other foods have to be converted to fat, a process that burns calories. Stick to low fat choices. And read labels.

3. Concentrate on Natural Foods

Natural, unprocessed foods are used more efficiently by the body and are less likely to be stored as body fat. Choose fresh fruits, vegetables, whole grains, and other complex carbs as the mainstays of your diet. Natural, complex carbs are needed to make and replenish muscle glycogen, the carb stored in the muscles and liver and used to supply energy for exercise and activity. Foods like refined pasta and bread products are less effective in a fat loss program. If you limit your intake of refined products to only a few times a week, you'll notice a huge difference in your shape, definition and overall energy level.

4. Moderate Carbohydrate Intake

To speed up fat loss, reduce your carb intake so that your body has less glycogen to run on and will be forced to burn fat instead.

5. Limit Sugar Consumption

If you eat too much sugar at once, the excess can be turned to body fat. Excess sugar triggers a surge of the hormone insulin, which activates enzymes that promote fat storage.

6. Eat Enough Protein

Protein is key to weight loss. Protein provides essential amino acids to repair and rebuild muscle tissues after your workouts. Good sources of protein include white meat poultry, fish, lean red meats, skimmed milk and low fat yogurt.

7. Drink Plenty Of Water

Proper hydration is important for weight loss.

8. Eat ? Times A Day.

It is true that by eating regularly you will be less likely to binge later, but what matters is the amount of calories you consume per entire day.