Eat More Often to Lose Weight

I'm sure you have heard it before, but one of the best ways to control your caloric intake and lose weight is to eat more often throughout the day. Ideally, you should eat 5 to 6 times per day, with 2 ? to 3 ? hours between each meal or snack. There are several reasons why this works.

1. Eating more frequently gets your metabolism going and keeps it working at an elevated level continuously throughout the day.

2. It will amp up your energy and keep your insulin level constant.

3. Because you are eating more frequently, you should eat a smaller portion at each meal or snack. Use some common sense here and remember the key word is SMALL! If you are eating your normal portions, this won't work! This isn't as hard as it sounds, because you just won't be as hungry since you just ate 2 or 3 hours ago.

4. Since you are not as hungry, it is much easier to pick a lean and healthy snack. When you let yourself get very hungry, you are much more likely to grab whatever is in sight. This is also when you start to crave all of those things that are so high in fat and calories, and you will probably eat more of it.

5. Even though you will ideally be eating LESS food that you are now, you will feel like you are eating MORE. Your mind and body will equate eating more frequently with more food, and therefore feeling more satisfied.

6. Knowing that you will be eating more often, you should plan ahead for your meals and snacks. This, too, will help to insure that you pick foods that are good for you and fit into a lean and healthy diet.

7. The thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

8. Eating little and often also really helps to control hunger and makes you less likely to binge.

Is it easy to incorporate eating 5 to 6 times per day into your schedule? Not at first! It does take a little extra time and planning. Is it worth it? Absolutely! If you do it sensibly, it will help you to control your fat and calorie intake. The result is reaching and/or maintaining your weight loss goals.

Another great tool is to use a diet journal to track your food intake. Once you start tracking your nutritional intake, you will really start to see every aspect of where your calories are coming from. Here is a free diet journal:

http://www.shapefit.com/diet-journals.html

Make sure each small meal has a lean protein source. Shoot for about 1 gram of protein per pound of body weight and divide this number by your total meals throughout the day. Here are a few quick and healthy snacks I incorporate into my daily plan:

Healthy Snack #1: 1 cup of Non-Fat Cottage Cheese & 1 scoop of whey protein powder (chocolate mint). Mix them up in a bowl and you will be amazed how good it tastes!

Healthy Snack #2: 1 cup of all natural rolled oats & 5 egg whites. Mix the oats with a little water and microwave for about 1 minute. Spray a little Pam cooking spray on a pan and cook up the egg whites over medium heat. Finally pour the egg whites into the oatmeal and mix.

Kris Bierek is a fitness specialist for the health and fitness site http://www.shapefit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

executive chauffeured services Bradford .. Madison to Airport car
In The News:

Getting virus alerts on your iPhone? Tech expert Kurt “CyberGuy" Knutsson helps you learn how to handle fake scam alerts and boost security.
Tech expert Kurt “CyberGuy" Knutsson says opening emails is safe, but risks arise from interacting with links, attachments or HTML content.
Tech expert Kurt “CyberGuy" Knutsson reveals four signs of compromised Social Security numbers and offers five steps to protect yourself.
Tech expert Kurt “CyberGuy" Knutsson discusses how MAB Robotics' Honey Badger 4.0, a versatile robot, now walks underwater with amphibious skills.
An updated Android trojan called FakeCall hijacks bank calls. Tech expert Kurt “CyberGuy" Knutsson says Android phone manufacturers and Google need to step up their game on security.
The Massimo Modular E9 is a sleek, smart and comfy tiny home in 409 square feet. Tech expert Kurt “CyberGuy" Knutsson takes a closer look at what the future of housing might look like.
Every stock trader should consider a virtual private network to safeguard their trading, according to tech guru Kurt "CyberGuy" Knutsson.
Apple recently announced its new lineup of Macs and rolled out Apple Intelligence, its latest artificial intelligence-powered feature for its products.
A Swiss-engineered robot can climb ladders, showing why it's at the cutting edge of autonomous robotic solutions for harsh industrial settings.
Kurt "CyberGuy" Knutsson presents the cities targeted most by robocalls, why this is happening and what you can do about it to protect your privacy.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents
Kurt "CyberGuy" Knutsson shares tips and suggestions for how to get the best use out of the updated Calendar app available with the latest iOS update.
Your Social Security number, your unique identifier used for many purposes, has likely been leaked on the Dark Web; here are some steps you can take to protect yourself.
Researchers have developed a new technology that creates strong, sticky fibers capable of lifting objects and capturing things from a distance.
Smart rings track the same things that smartwatches do, including steps, sleep and a general overview of your overall health, and they tend have more battery life than smartwatches.
Researchers have developed a robotic finger that can perform routine medical exams like those conducted by doctors, helping to address the growing shortage of trained professionals.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Insurance administrative services company Landmark Admin reported that a data breach from a May cyberattack affected over 800,000 people.
Sotheby's will auction the first artwork created by Ai-Da, the world's first robot artist created in 2019 by British gallerist Aidan Meller.
More than 250 million users of the Verizon Messages app will have to switch to another app. Verizon is shutting down Messages in the next month.
Tech expert Kurt “CyberGuy" Knutsson provides a list of 10 celebrities who are the most targeted by deepfake scams, including Tom Hanks.
Tech expert Kurt “CyberGuy" Knutsson discusses how Vast's Haven-1, launching in 2025, transforms space living with human-centric design.
UnitedHealth confirms over 100 million Change Healthcare users had their data stolen. Kurt “CyberGuy" Knutsson reveals what happened and what caused the breach.
Tech expert Kurt “CyberGuy" Knutsson explains how iOS 18 brings new text formatting and animated effects to the Messages app.
Whether you're a social media veteran or novice, Facebook friend request scams are common. Kurt the CyberGuy provides tips to keep your account safe.

To Lose Weight or Not to Lose Weight... A Guideline for Men!

To begin this article I must start with it's conclusion.The... Read More

Dieting to Death

It has been 15 years since I was diagnosed with... Read More

How Not To Lose Weight

Who really wants to lose weight? None of us, right?... Read More

Why Do Gastric Bypass Patients Get Sleepy After Eating?

Have you noticed since your WLS and return to regular... Read More

Add High Water Content Fruits and Vegetables to Your Diet For Fast Weight Loss

Include in your diet things that contain more water like... Read More

Ultimate Weight Loss: Ephedra is Back?

I had some questions come in about Ephedra. So I... Read More

Obesity, Whats The Big Deal Part 4

In this issue, I am going to focus more on... Read More

Why Do You Say You Want To Lose Weight?

How many of your New Year's resolution start out with... Read More

Dieting Tips For Fast Weight Loss - How To Jump-start Your Diet

Do you want to lose weight fast? While there is... Read More

Ten Important Things to Know Before You Join a Weight Loss Program

1. What is my BMI and how do I calculate... Read More

Learn The Basics Of Weight Loss

Have you been surfing the web trying to find a... Read More

7 Tips to Help You Beat Your Sugar Habit

Are you often overcome with an urge to splurge on... Read More

Lose Weight & Achieve A Healthy Metabolism By Balancing And Adjusting Your Meals

How many meals do you eat in one day?Close study... Read More

Weight Loss Success ? When there are NO More Options Left!

One of the worst things you can hear in life... Read More

Plot Your Weight Loss Course

I'm sure you already know that weight loss and improved... Read More

3 Simple Changes In How You Eat That Will Make Dramatic Results In Your Ability To Burn Fat:

1. Increase your water intake to at least 1 gallon... Read More

NotOneOunce -- Junk at the Office

After the post-Halloween sugar surge, everyone coaches you to get... Read More

The Secret Key To Permanent Weight Loss!

With this key, I GUARANTEE YOU WILL LOSE ALL THE... Read More

Low Carb and Lowfat Diets...A Scam?!

If anyone knows anything about fitness, it's that a low... Read More

Eating Out

I know how difficult it can be do stick to... Read More

Why is it so EASY to GAIN WEIGHT during the HOLIDAYS?

I'm sure you have pondered this question, for it is... Read More

It?s Not Just About Dieting

You may not like what I'm about to say, but... Read More

Gastric Bypass Surgery - Just The Facts

Gastric Bypass surgery is becoming increasingly more popular for the... Read More

Healing Food Addiction

Hannah was distressed that, with all the inner work she... Read More

Turn Your Body into a 24hr Fat Burning Furnace and Still Build Muscle!

Is this even possible?Well hold on to your seat because... Read More

O'Hare Chicago prom limo ..