Eat 300-400 balanced calories every 3 to 4 hours (hunrgy or not), 4 to 6 times per day.
Plan what you eat, don't just wing it.
Health experts recommend eating mini meals throughout the day to boost metabolism and keep appetite in check. Spreading calories evenly is far more effective than one or two large eating episodes. Think in terms of your stomach equipped with an overflow valve. No matter how many calories you’ve consumed hours before, only so much can be converted into fuel at one time; any excess enters the overflow valve and is jettisoned into “stored energy,” commonly known as body fat.
Refine to your situation ...
BODY SIZE. Adjust within the parameters above according to your body size. In order to achieve a sensible-calorie deficit for shedding fat, someone under 150 pounds should consume 4 mini meals daily. At the upper end of the spectrum, a 250-pound person would certainly consume the full six. Individuals can also slide slightly on the mini meal calorie levels by adjusting portions.
MINIMUMS. Never go below 1,200 calories daily, and the larger you are, adjust the minimum level upward. Going lower does not speed results and, in fact, puts the project at peril and possibly your health at risk. You never want to cut calories below the level of your basal metabolic rate, as it will likely trigger the body to cannibalize lean tissue for energy.
BALANCE. The strategy is to provide the body a consistent flow of calories and nutrients. Each 300-400-calorie mini meal should provide a proportion of all the macronutrients – protein, carbohydrates, and fats, and hopefully some fiber.
VOLUME. Food volume, or weight, is an important factor almost totally neglected and ignored. If your body-size-appropriate mini meal consumption each day is not satisfying your appetite, check the total grams of your daily intake.
START-UP. Because people trying to shed fat are over-eager typically, give yourself two weeks to master the daily mini meal strategy. Start off trying to be totally accurate, but forgive yourself for failing to achieve pinpoint accuracy while continuing to strive toward it. Expect to nail it after about two or three weeks of attempting to do so.
SUPERHYDRATION. In addition to the mini meals, drink ice water to keep the stomach full and to burn extra calories through thermogenesis. How much water? About an ounce for every two pounds of body weight, and more when exercising strenuously or in hot, humid environments.
SUBSTITUTIONS. The template eating plan stipulates four mini meals per day, 1,200 – 1,300 calories daily. Most of the mini meals are specified several times per week.
You can swap meals one day to another, or replace ones you don’t like with something from another day. You’re encouraged to devise your own mini meals, according to the specifications. In the long run, this exercise is how you’ll learn to be a calorie-control manager. Inside of each mini meal, also, you can replace specific foods, but try to select substitutions that closely match what you’re replacing. This means:
READ LABELS. Almost all packaged foods contain a “Nutrition Facts” label. Note the serving size, and servings per container. The label listings are based upon one serving. Note calories, plus grams of fat, carbohydrate and protein. To compare certain foods or brands of the same food, also check amounts of saturate and/or trans fat (listing trans fat is optional), plus sodium, fiber, and sugar.
Download specified eating plans (pdf files):
|1,200 Calories||1,700 Calories|
|1,300 Calories||2,000 Calories|
|1,500 Calories||2,100 Calories|
If you say you want to lose weight I have just one question:
How many calories did you eat yesterday?
If you’re unable to answer, you’re probably floundering in frustration.
And there’s a simple cure.
Not that anybody cares, but when I started in this business our way of looking up calorie counts required a gigantic manual of microscopic print. We didn’t even have meaningful food labels.
Yeah, yeah, yeah...and I used to walk three miles up hill in the snow to get to school!
But seriously. Being an effective Calorie Intake Manager is so much easier today.
The best way to know your calorie consumption is to plan it, and stick to the plan. How many calories? The simple rule of is whatever you think is a good bodyweight for you, eat ten times that amount of calories.
If you look good at 150 pound eat 1,500 calories. Spread them out evenly during the day (at least four eating episodes), and try to have some protein (that’s anything that came from something with a face on it), some carbohydrate (that’s anything that was once planted) and some fat (usually extracted from a farm animal).
Once you’ve consistently eaten 1,500 calories per day every day for three weeks, assess your body’s changes. Go up or down in calories depending.
It’s not nearly as difficult to accomplish this as you might think; not with today’s technology, it isn’t.
To really make things simple, put calorie figures at your fingertips. Order this book (it's less than $10) at: www.CalorieKing.com
Here’s a short compilation of software programs that run on your computer or smart phone:
1. For your computer:
Calorie King Nutrition Software ($45) for Mac click here:
Calorie King Nutrition Software ($45) for Windows click here:
2. For BLACKBERRY, iPHONE, iPAD, and iPOD Touch:
The LIVESTRONG.COM Calorie Tracker application ($2.99)
3. For iPHONE, iPad, IPod Touch
Tap & Track Calorie Tracker ($3.99)
4. For iPHONE, etc., and Android:
BodybuggSP calorie management system, an armband for calorie expenditure analysis that synchs to software on your smart phone (and/or possibly your computer). I believe this was used on the Biggest Loser. Warning, it costs from $204 to $384, See video
For Walkers, Runners, Cyclists
If you’re a walker, and you wish to do so with purpose, check out this:
5. For BLACKBERRY, iPHONE and ANDROID
MapMyFITNESS is a social athletic community that enables all levels of runners, cyclists, walkers, tri-athletes, hikers and fitness enthusiasts to track every detail of their physical activity. Not sure of price.
I don’t have a smart phone so I’m not experienced with any of these; sorry. You’ll have to do your homework but you should very soon be able to answer the only question that matters if you’re trying to shed fat:
How many calories did you eat yesterday?
1. An interesting nutrition video that may be worth 10 minutes of your time:
2. Here's a good article from the NY Times on sarcopenia.
Sarcopenia is to the muscles what osteoporosis is to the bones. It is a primary reason we become decrepit in old age, and many times aren't strong enough to endure a needed surgery.
The bottom line is that you need to be strengthening yourself! If not, you're aging faster.
3. Here's a good article from the LA Times (download PDF)
4. Here's the best type of "fitness" article you can read (one that reviews peer-reviewed research):
BTW -- There haven't been enough studies yet using a protocol with 10-second reps.