Calories & Metabolism
How often have you heard you need to restrict your calories, eat less, reduce your fat intake, and eliminating your carbohydrates in order to be successful at weight loss?
Your body’s Basal Metabolic Rate is an estimated amount of nutrients your body needs to perform at its current weight given a certain activity level. The rationale behind restricting calories is that; if there are 3500 calories in a pound of fat then eating 3500 calories less than your Basal Metabolic rate in an allotted time period will burn 1 pound of fat. So it makes sense that creating a calorie deficit to lose weight would work.
Well, this isn’t necessarily true. When it comes to food quantity and caloric intake most people don’t eat enough to fuel themselves and maintain a healthy metabolism. Also, when people attempt to ‘diet’ to lose weight they often restrict too much.
I have been creating diet plans and consulting with clients wanting to lose weight for years. Most commonly I find that they are not eating enough. These are some of the most common responses I get:
“I can’t believe how much food I should be eating.”
“Who would have thought I can eat more to lose weight.”
“I hadn’t dropped weight for so long! I increased my caloric intake so much and I lost weight the first week!”
“I feel so much better eating more and I am getting leaner.”
“I felt so full it was hard for me to eat that much and I couldn’t believe I lost weight!”
It may be difficult to take in but you can eat more, feel better, lose weight, burn fat, gain muscle, and increase your metabolism all at the same time. Here are the general guidelines you need to follow in order to accomplish this:
What you eat means you need to monitor your food quality. Avoid Boxed foods, processed foods, fast food, etc. Prepare your own meals as often as possible and use fresh ingredients. Eat lots of vegetables, fruits, whole grains, and lean meats. Cook with healthy unsaturated oils and avoid saturated fats.
How you eat refers to how you portion your macronutrients throughout the day and how you combine them every time you eat. Macronutrients are; Proteins, Carbohydrates & Fats. You need all of these macronutrients to be healthy so don’t try eliminating any. You should have a balance of eating of these every time you eat because they are synergists. This means each macronutrient works together in the digestive process to help your body function at a higher level.
When you eat is all about the frequency of your food intake. You need to eat right away in the morning then often throughout the day. Eating every 2-3 hours is typically recommended. I usually set the goal for 6 meals a day. This is usually really difficult for people at first but as their metabolism and appetite increase, it is not uncommon for me to hear of people eating more often than this.
Eat Lots – Eat Often – Eat Healthy Quality Food – Feel Better – Get Leaner!
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