Eat more often to lose weight.

I know that is sounds weird. Eating more often does not mean that you'll ingest more calories. By eating more often you will have better control over your hunger. Thus making it easier on you to reduse your portions. You will control your blood sugar levels and maintain your body in a fat burn mode instead of a fat store.



Instead of 3 square meals, try to add snacks between your breakfast and lunch and between lunch and dinner. Chances are you won't feel as hungry when dinner time comes. And snacks should include protein and carbs. As an example, a piece of fruit and some nuts. Or fruit and some cheese. Give it a try.

Food Diary and Fat Loss

So, do you have 1 or 2 days of your food diary? When you look at it, does it make you realize a few things? Chances are your meals are unbalanced and heavy on the carbohydrates. Carbs are important, you just need the right proportions. One other thing that you may notice from your food diary is that you eat little during the day and a lot at night. How about vegetables? Did you eat them? (Now I sound like my mother). Well, let's talk about veggies. Why are they so important? Aside from giving you vitamins and minerals and antioxidants, they are a great source of fiber. And you may not know this but fiber is one of the things that can reduce your caloric intake. Fiber will reduce the speed at which you digest your food thus keeping you full a little longer.

With all this said, you may need to increase your intake of veggies. You can start lunch and dinner with a salad. You can also eat a veggies in an egg white omelette for breakfast. Try this for a few days and see if it make a difference in your food intake.

Exercise intensity and fat loss

Now that you are working on your food diary, let's look at exercise. I always hear people saying that they want a great program to lose weight. Well, the best program is the one you will do and that you will do with intensity. Here's the myth buster. We alwayd thought that long and slow cardio was the way to burn fat. Well, it helps but it should not be the corner stone of your plan.

Here's the truth, a bad program done with intensity will yield better results than a perfectly design program done at low intensity. Let's face it, if you give yourself time for a workout, wouldn't you want to get the maximum out of it? So why not burn the maximum number of calories by going as hard as you can? And research shows that you will lose more body fat inthe long run. Just don't forget to keep an eye on your food.

What to eat?

I get that question a lot. And the older we get, it seems we get away with less. In your 20s you can get away with anything. And if you had a great body in your 20s, you just lucked out. The body you have in your 30s and 40s, you work for. You work for it by eating right and exercising right. And remember that nutrition comes first. An exercise session cannot undo the damage of poor diet. You need to set up your body for fat loss using food first. An exercise session will enhance the fat burning environment that you have created with your meals.

So first start by writing everything you eat and drink for 7 days. You have to start being honest with yourself. Don't "forget" anything. This will be your reality check into the way you feed your body. In my next posts, we wil start to analyze your food diary.