Are you eating enough to lose weight??
Again touching on “quick fi x”, yo-yo diets and starvation programs- a weight loss program that overly restricts calories will set you up for failure, as will multiple skipped meals. There is a point at which cutting calories will work against weight loss because consuming too few calories (or too few meals) leads to increased appetite and low satiety as your body prevents starvation. You will fi nd it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfi ed. And you will suff er from cravings, ultimately causing you to fall into under-eating and over-eating cycles.
Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorie-burning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and forever battling your weight.
Ever think that there could be a more pleasurable and successful way to manage your weight? There is! and it’s simple: eat high-volume foods more often.
Create an eating plan to control your calories and make sure you’re eating balanced meals and snacks. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Plus-- eating regular meals and snacks helps you practice portion control and fuel your resting metabolism.
BE AWARE OF YOUR PERSONAL NEEDS Be aware of your personal needs. Your resting metabolic rate can be roughly estimated by multiplying your body weight (in pounds) by 10. This is the minimum number of calories that your body needs to lose weight. Consuming fewer calories than your resting
14 metabolism is counteractive. Your total
daily needs are your resting metabolic rate plus the calories burned in everyday living and in exercise. Divide your calories evenly throughout the day so that you fuel your body every three to fi ve hours. For example, a 145-pound woman’s resting metabolic rate is roughly 1450 calories. Factor in calories of everyday living and exercise, and she needs about 2000 calories to maintain her weight. 1450 calories is her minimum and 2000 calories is her maximum.
BREAKFAST IS KEY Start the day with a well-balanced breakfast that includes a lean protein-rich food along with whole grains and veggies or fruit. High-quality protein at breakfast will help control your appetite all day. Breakfast starts your metabolic engine and is associated with successful maintenance of weight loss. Without it, you are prone to overeating later in the day. Even when mornings are rushed, choose one of these tasty, quick breakfast ideas.
• • • • •
Poached omega-3 enriched egg, on sprouted grain toast with tomato slices drizzled with a tiny bit of olive oil (to save time, use a pre- cooked hardboiled egg)
Low-fat cottage cheese with berries, sprinkled with ground fl axseeds on 100 percent whole grain crackers
Smoothie made with frozen berries, frozen mangos, silken organic tofu, low-fat plain yogurt and cinnamon (place in the fridge the night before)
Egg whites scrambled with broccoli, nitrate- free chicken sausage and feta, stuff ed into a whole grain pita
Hot oatmeal or quinoa with apples, cinnamon and pecans (make a large batch to reheat throughout the week)
To advertise in thewire t. 07720 429 613 e.
the.wire@btinternet.com
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