Often times I’m approached by a frustrated person who can’t seem to drop the weight they need to. They tell me that they exercise, they eat healthy, and they drink plenty of water.
“So why can’t I lose weight?”, they ask.
Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.
Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.
How often do you eat each day?
The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight we should eat as little as possible, this is simply not true.
The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat usually your portions are larger (because you are hungry for crying out loud!), above your energy requirements. Your body shuttles the excess energy (calories) into storage – also known as fat.
Want to lose fat? This strategy is a winner!
Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.
Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a “grazing” fashion your body will respond by dropping unwanted pounds.
This is probably not the first time that you have heard this tip – but, if you are like most unsatisfied fitness enthusiasts, then you simply don’t do it. Why not? As far as weight loss tips go, this is about as easy at they get, so why the resistance? Here are the top 3 excuses reasons that I hear:
1. I don’t have the time
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don’t have the time – it is that you just aren’t making the time. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine – don’t change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.
2. I tried it and it didn’t work
I simply don’t believe it. While it is in the realm of possibility, it’s not very probable that you followed it consistently (90% of the time) for long enough (at least 2 weeks) to measure results. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren’t three-course meals.
3. I forget to eat
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.
Your Fool-Proof Plan:
• Eat small nutritious meals every 3 hours throughout the day. Eat your first meal within 30 minutes of waking.
• Make sure that each meal contains quality protein, fresh colorful produce and water
• Your goal is to eat more often, not more calories each day.
• Keep a food log – write down what you eat when you eat it and take time to review your progress. Fitgoal (click here for an overview) is a tool we have purchased for each Get Fit NH Bootcamp client to use. You have your own account, Use it.
• What should you eat? Fresh fruits, lean protein and bright colorful veggies.
I encourage you to use this powerful weight loss strategy in your own quest for a fit and healthy lifestyle. Better yet, contact me and together we will create a specialized plan for your success. As a Personal Trainer I have been educated and trained specifically in assisting my clients in meeting their fitness and weight loss goals. When you are sick you go to the doctor – so when you have a fitness and weight loss goal you need to visit me – your Personal Trainer. It’s the easiest way to get maximum results in minimum time.
To your best health,
Coach Nancy
I don’t know about y’all (a little southern lingo there) but I am looking forward to Thanksgiving this week. My son Tim is visiting with his wife Deb, Jeff his bringing his fiance Kimberley up from North Carolina, I am guessing the three younger ones won’t go anywhere, so it’s going to be a full house this week! I hope you take the time to enjoy family and friends and make some great memories!
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