Here are a few tips when you are eating.
- Eat without distraction, turn off the TV! Eat at the table, don’t eat while standing up.
- Take time to enjoy your meal, eat slowly, taste your food make it an experience, put your fork down after every bite.
- Take smaller portions and wait a while before you take more.
- Use smaller dishware; this will trick yourself that you are eating a large plate of food.
- Drink a little water when you are done….. Oh, and try not to SHOP or cook while you are hungry otherwise you will pick around, or make bad choices.
Next: the importance of breakfast and order. You NEED to eat within an hour of waking up in the morning. Your body is CRAVING to start the day, and your metabolism cannot go to work until you have eaten that first bite. If you wait until noon to have your first meal, you have reduced the amount of calorie burning that can potentially happen in the WHOLE day. I don’t care if you don’t like eating breakfast, get over it and train your body to respond better to it! I workout in the morning so I don’t like to eat big right away, but it’s bad to exercise on an empty stomach, so when I first get up, I have a banana and a protein shake (with all my vitamins), I exercise, shower, and then I eat my full breakfast. If you cannot eat big first thing, you may want to try this, fruit and a shake (bananas absorb well and quickly).Most of your calories and fiber and carbohydrates need to be in the morning. Snack should not be a meal (between 80-250 calories), they should be a snack: almonds, fruits or veggies, cheese, crackers, protein/snack bar, yogurt, etc. I like to eat my dessert for the second snack in the day so that I get to eat it without messing up hormones that kick on/off in the evening that ultimately help raise metabolism while sleeping (and also aid you to sleep).
For Dinner: Dinner should be the least calories of all your meals. Do not eat after 9pm, and dinner should not include starchy carbohydrates such as rice, potatoes, noodles, etc. (None, if you are trying to lose weight, and little to none if trying to maintain weight). Include those fun foods for Lunch time. Lots of green veggies are good, as they are negative calories, fill you up, and help you to not over eat; and the protein of your choice for both Lunch and Dinner.
My husband and I like to eat really well and structured during the week and treat ourselves on the weekends, of course not going too overboard and remembering that working out still helps our calorie deficits. Don’t feel like you have to deprive yourself of what you like, just consider the source when eating foods that are not as ideal for weight loss if that is your goal. Remembering to avoid processed foods and choosing to avoid faux foods with unrecognizable ingredients will be best. Your body still needs to remember how to eat and metabolize foods of different extremes. So if you like pizza for example (my plug for Mellow Mushroom in Del Rey Beach, FL), save it for your own special day in the week. Think of it like building an immunity, it will help to keep your metabolism revving up to keep you in good standings.
A good website to determine if you are getting the right amount of food in all categories for your body type and size is http://www.myfitnesspal.com. It helped my partners and I get on track when we were trying to gage our eating habits. I highly recommend it, and it’s free! A lot of people don’t realize they are not eating enough! Women should get and not fall below 1200 calories in a day, and men should not fall below than 1600 calories. Remember, most of the calories we burn in a day come from digestion, so don’t skip meals!
One good reference: Master Your Metabolism by Jillian Michaels. Of all the books and articles I have EVER read, she sums it up simply in a very EASY read. I find that she really has nailed it for the average person as far as this information is concerned.
Look forward to getting you more information in the next newsletter, hope this was helpful 🙂