Healthcare, Health Insurance, Vitamins, Nutrition

When you are losing fat at an aggressive rate, your body is more at risk for infection and sickness. And once you get sick you will not be able to continue dieting will full intensity.

Unfortunately, many people are doing all the wrong things when it comes to staying healthy.

So, here is how to make sure you don’t suffer from chronic sickness when trying to get in shape:

1. Safeguard your sleep: This is probably one of the most common mistakes people make when they are losing fat. And sleep is the most restorative part of your day. So make sure nothing is interrupting your sleep, including energy drinks.

2. Eat every couple of hours: This is the safest way to eat when you are restricting calories. You see, when you eat every couple of hours you prevent your body from being in a catabolic state for extended periods of time.

3. Don’t abuse cardio: If you do too much cardio you will not be able to recover properly from weight lifting. Eventually, you can become chronically tired and get sick. Cardio should be seen as a supplement to weight lifting, not as the core of your weight loss program.

4. Eat before bed: Eating before bed is not going to doom you to weight gain. In fact, it can help you recover while you sleep and prevent early morning hypoglycemia. The key here is to make your meal much smaller than usual and avoid large amounts of carbs.

5. Rest if you feel sick: Don’t work through the sickness here. Rest and let your body recover with its own inbuilt defense mechanisms. After all, once you remove the stress of exercise your body will have many more resources to fight off the invading infection.

6. Don’t assume pills can solve all your problems: Pills and powders will never be able to rival food in terms of nutrition. You see, your body has evolved to digest whole food, not supplements. Moreover, whole foods have nutrients that are yet to be discovered.

Getting sick when you are on a diet is the worst feeling in the world and it can set you back many steps. So take action on this advice sooner rather than later!

Optimizing dietary fat intake has become somewhat of a confusing subject because of all the conflicting advice out there. It seems as though every expert has a different opinion on the right way to eat fat.

To further complicate matters, there has been a huge push to consume exorbitant quantities of omega-3 fats.

Thus, without further ado, here are 5 core concepts about dietary fat:

1. Primary roles: Fat is the primary storage form of energy in your body since you can’t store protein or carbs very well. In fact, your body has an almost unlimited ability to store fat until something breaks down. In addition, fat protects your organs, forms cell membranes and is used by the nervous system for recovery.

2. Common myths: One of the biggest mistakes people make is loading up on fish oil pills. Not only is this unnecessary, but it is also very unhealthy. Another common myth is that small intakes of trans fat are ok. In reality, no intake of trans fat is safe.

3. Dangers of having too much: The biggest danger of having too much dietary fat is caloric overload. Since fat has twice the amount of calories compared to protein and carbs, it’s much easier to overeat with fat. Moreover, dietary fat sources don’t occupy much volume. Thus, it’s harder to feel full when eating fat.

4. Under consumption: On the other hand, not having enough fat is a surefire recipe for dieting disaster. You see, not only does fat provide the building blocks for the production of fat burning hormones, but it also stimulates the secretion of feel full hormones.

5. How much: There is variation here similar to all the macronutrients. However, trying to get thirty percent of your calories in the form of fat is a good starting point. You don’t have to obsess over this number, but try to get within a ballpark range.

Eating fat the right way shouldn’t be complicated. Try to get your fat from a wide variety of sources and don’t overdose on omega-3 fats, saturated fats or trans fats. And make sure you act on this information!