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When you eat is just as important in weight loss and weight maintenance as what you eat and how much you eat. We are told that a 1200-1500 calorie a day diet will allow us to lose weight. Some lucky people are larger boned or taller, so they can eat more a day. Let’s go with the lower number for an example.
The next rule pounded into us from birth is 3 meals a day. Let’s allow 300 calories per meal. That leaves 300 calories to use another time during the day. If we eat our 3 meals 8 hours apart, we can insert 3 ’snacks’ into a day of 100 calories each. Eating veggies like carrots, and fruits – lets have an apple, and a low sugar, low fat dessert will fill in the snacks and use up the other 300 calories.
What is the advantage of eating every 3-4 hours? It keeps the metabolism going and levels out the blood sugar. It also keeps us from being so hungry that we are tempted to binge. Eating smaller portions more frequently has been proved to help in weight loss, and also weight maintenance.
Have you ever tried to exercise running low on fuel? Doesn’t work too good. You don’t have the energy to put your all into the workout, and when you are done, you are so hungry you want to binge. End result, less calories burned and more calories taken in. Not the way to lose weight.
Try eating a low sugar, high fiber breakfast with a fruit or a serving of milk. 1/2 cup of fruit juice can be substituted for the fruit. A cup of coffee with non-dairy no fat creamer and sweetener if you wish, or tea if you prefer, would also be good.
Mid-morning have a multi-vitamin along with a no fat yogurt such as yo plait or dannon. The yogurt contains as your second milk portion for the day – that’s it for the dairy. Have fruit in your yogurt also.
Lunch have 2-3 oz of meat, high fiber bread or pasta 1/2 cup, and a veggie salad with non-fat dressing – 2 tablespoons. Have water or a non-sugar drink.
Mid-afternoon, chump on those veggies – carrots, cucumbers, raw squash, etc.
Supper have 3 oz of meat, a portion of starch (about the size of an egg), veggies such as broccoli, green beans, squash. Have another veggie salad if you wish.
Wait a couple hours. Have a non-fat 100 calorie bag of popcorn – spray with non-dairy butter or butter flavor spray pam. Or have a non-fat small piece of cheesecake with 2 tablespoons of non or low fat whipped cream. Or jello with or without the whipped cream. No sugar Popsicles are good.
Be sure to have 6-8 glass of of water a day. Have 20-60 minutes of activity/exercise a day. Then the most important part – get 8 hours of sleep.
Also read: 10 Elements of a Healthy Diet
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Tags: Binge Eating, Blood Sugar, Calories, diet, eating schedule, health, Metabolism, Multi Vitamin, portions, Weight Loss, Weight Maintenance
Something to watch out for when eating between the meals is to make sure that you are counting calories. When working with a small number of calories to lose weight, it can be very easy to eat too many calories when eating five or six meals a day.
I’m a fan of making the “in-between” meals full blown meals, just like the three major meals. All meals can be balanced with proteins, carbs, and fats in order to keep the metabolism running.
Good tips. It’s similar to the 1600 calorie diet I’ve been following for a few weeks now.
Nice! I have never found a diet thats under $30 a day. thanks!
Great tips. I especially find that having a good sleep really helps weight loss. I do exercise in the evening so that I am tired and sleep better. Unfortunately I am woken up most nights by my youngest son so it can be tricky getting a good nights sleep.
When we start going for a diet for keeping our self away from the unwanted mass in our body. We should think about good Weight Loss program for us to go on for and keep us fit.
great tips!
About how much weight would you loose following this schedule?
You should lose 1.5 to 2 pounds a week on an average. Of course, it really depends on how many pounds you have to lose and if you have been dieting before you start. People have been known to drop 6 pounds a week the first couple of weeks (being very overweight and just starting their weight loss journey). 1.5 to 2 lbs a week is the healthy rate to lose weight. Remember to also increase your activity/exercise.
Hello, I am 13 years of age and I would like to have a flat stomach. I have jiggly legs and i think it is very embarrasing to look like this at such a young age. All of my other friends are in shape and thin, I stick out like a sore thumb! I would guess I weigh around 102-105 lbs and I would like to weigh 95 lbs. with some muscles and possibly a good start on abs. Please contact me to help me with tips.
-Thank You. (:
Autumn, You need to be very careful about worrying about your weight at this age. I can understand wanting to keep your legs firm and stomach firm. Don’t worry so much about flat. Few people actually can acheive ‘flat’ stomachs. If you will do your exercises regularly at home that you do in phys ed, you will keep your legs in shape. Crunchs will help your abdomen. As for the pounds, teenagers, especially girls, weight fluctuates through the month. Eat healthy, limit your sugar treats and chips. Drink juice and water instead of soda/pop/coke (whatever you call it in your area), and eat plenty of vegetables. And – do not load your food with salt. You will find as you grow your body will be healthy and even you skin will be purer if you stay on a healthy diet.
NOTE: I am not a medical person, so never ‘go on a diet’ without consulting your doctor first.
this website helped my daughters. they are so young but yet beautiful. i have three daughters. they are briana, chelsea, and francene. briana is 16 years old, chelsea is 10 years old, and francene is 9 years old. it also helped me zaezae i am 30 years old. my three daughters lost 1ibs, because there to young to lose weight but they always say that they are not. sometimes they want to come to the gym with me but they can’t. especially my oldest. they think they can get everything. they say they don’t want to get tp plumped. and i tell them that they look fine, but they tell me that i tell them that just because i’m there mom.
the secret is workout everyday..!! guys dont be lazy..
Some people can obtain their desired weight by changing their workout because they already have healthy active eating habits already. And some of us have healthy active workout or exercise that work for them, but need to change their eating habits. Some people need both.
In a blog, one post expresses one main idea. It cannot contain everything in it. However, if you read the entire blog, and not just a single post, you will get a more complete picture.
Exercise, healthy eating habits, regular sleep, and water. That is the secret.
I believe it is considerably harder for women to recuce weight than a man I remember reading 4 times as hard. So good luck.
Excelente nota! Aprendí mucho leyéndolo, gracias. Por si te interesa, yo manejo un sitio web con muchas notas sobre Reducir Abdomen.
That is really helpful. It provided me some ideas and I’ll be writing them on my blog soon. I’m bookmarking your site and I’ll be back again. Thank you again!