Eating 5-6 meals a day
I always tell my clients that you need to eat more to lose weight. You need to eat the right type of foods, of course. By eating small meals throughout the day, you are fuelling your metabolism and supplying a constant stream of nutrients to your body. Let me explain my point through an analogy. Say you have a bonfire that you want to keep going. If you throw one or two big logs (and in this case, logs being meals), then you are essentially going to slowly destroy the fire and eventually, the fire will die out. This is the same as your body. If you eat 1-2 big meals a day, your metabolism will slow down, therefore making it very hard for you to burn fat. Now if you throw in small logs in the fire every so often, you will keep the fire going for a much longer period of time. This holds true with eating smaller, frequent meals throughout the day. Again, you will be supplying your body with the needed nutrients it needs to function and keep your metabolism revving at a higher pace.
So eating frequent, smaller meals throughout the day is your best bet when your goal is weight loss. This includes eating breakfast. I have talked to so many of my clients that tell me that they don’t eat breakfast. This is THE most important meal of the day. Think about it. When was your last meal? The night before, probably around dinner time, between 6pm-8pm. Lets say you wake up around 7 am and you skip breakfast and eat your first meal at lunch, around 12 pm. Essentially, you have gone 14 hours without any nutrients to your body. BIG MISTAKE. I can not stress this enough. Make sure you eat a healthy breakfast if you want to lose weight. So many people get caught up in the notion that if I skip a meal, I will save on calories. This couldn’t be farther from the truth.
I am not a big fan of LSD (Long Slow Distance) training. I believe that type of training can actually “put” on body fat. Yes, you heard me correctly. You can actually store fat with this type of training. Just look at the body of an aerobics instructor, who mainly does low intensity exercises, compared to a sprinter, whose main exercise regime is high intensity.
What I do recommend is HIIT (High Intensity Interval Training). This involves performing a cardiovascular routine (running, biking, swimming, skipping) at a high intensity for a duration of time, then lowering the intensity.
An example of this type of interval training is below.
Run hard for 20 seconds then,
Walk or jog for 60 seconds
Repeat this for 20-25 minutes. This can be done on your choice of cardio equipment.
I guarantee you that if you incorporate HIIT training into your routine, you will be amazed at your results.
Protein and fats at each meal
Protein is a macro nutrient that has many benefits to the human body. Its needed for muscle development, for antibodies, for hormones, for enzymes etc. Fats help lubricate joints, help in the absorption of fat soluble vitamins (Vit A, D, E, K), provide insulation, protects organs, helps with nerve transmission and amazing for brain health (omega 3). Both protein and fat are great at stabilizing blood sugar and keeping you fuller, longer. By incorporating some protein and good fats at each meal, then you are keeping your blood sugar at bay and you wont experience the spikes in blood sugar fluctuations. Let me give you an example. If you have some toast with jam or margarine (margarine is soo bad, that not even ants or flies will go near it), your body will rapidly digest the carbohydrates in the toast. Jam is simply full of sugar, therefore will elevate your blood sugar and within an hour, you will feel hungry again. Now, if you mix some oats, with berries, diced almonds, shredded coconut, crushed pecans, top it with a sprinkle of cinnamon and mix it with some almond milk, you will experience a surge of healthy nutrients to your body, feel fuller, longer, be more alert and most importantly, you will eating foods that will help you lose weight. For example, coconut oil is amazing for supplying good fats, helps promote weight loss, enhances immune system, its ant-viral, its the safest oil for cooking at high temperatures, and you can use it on your skin as a moisturizer.
So there you have it. My 3 tips to a healthy weight loss. Try incorporating these tips and see for yourself how effective they are.
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