消脂飲食 Fat Loss

• 消脂飲食: 你需要40%蛋白質，40%碳水化合物和20%健康的脂肪。
• 過度的壓力令你不能達到消脂的目標，放鬆！嘗試瑜伽，看書，看電影，或冥想。
• 至少有8個小時的睡眠。當你的睡眠時間很短，你的胰島素敏感度會降低，脂肪消耗也較慢。
• 含糖飲料是熱量，令脂肪不能消耗, 你的身體只會儲存更高的脂肪。

• A carbohydrate-only diet will not help you reach your fat-loss goals. 
• You need the right combination of protein, carbohydrates, and healthy fats to build muscle and burn fat.
• For most people, a 40/40/20 ratio works great. 
• Protein increases satiety at meals, helps you feel less hungry and therefore you eat less throughout the day. 
• High-protein diets can also have positive results on the body's blood lipids, glucose levels, and muscle-to-fat ratios.
• Protein is a great fat-loss macro, but don't think that you'll see quick results simply by adding some shakes to your diet.
•  Choose high-protein foods at every major meal—especially instead of carbladen options—and you'll see results over time.
• Two prime examples of healthy foods that run huge calorie tabs are nuts and seeds. The omegas, micronutrients, and phytogens in these "superfoods" are wonderful for your health, but the calories they carry can be excessive.

• If fat-loss is your goal, you have to create an extreme energy demand so your body can change. Lifting the same light weights day after day will not help you do this or meet any of your other physique goals.
• If you want to perform cardio that will do you some good, make some of your workouts full-body workouts with short rest periods. 

• Excessive stress can keep you from achieving those fat-loss goals.
• Relax! Try yoga, take a bath, read a book, see a movie, or invest in 10-15 minutes of simple meditation.
• Shoot for at least 8 hours of sleep per night. When you're short on sleep, your insulin sensitivity also decreases. Combined, these problems create a less-than-optimal fat-loss environment to say the least.

• A steady stream of sugary beverages will undermine fat-loss.
• Alcoholic beverages are usually high in calories that your body just stores as fat

Sources:
http://www.bodybuilding.com/content/fat-loss-blunders-8-reasons-youre-not-losing-body-fat.html

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