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Weight Loss Information from experts |
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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 ½ to 3 ½ 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!
MORE RESOURCES: Jelly Roll Fans Shocked at Singer’s Dramatic Weight Loss The Daily Beast Pharma companies accused of trying to 'undermine' Australian ad laws Australian Broadcasting Corporation 4 Ways Magnesium Supports Weight Loss health.com Paying more for health insurance? Why weight-loss drugs may be driving up your premiums. MarketWatch The exercise paradox: why workouts aren’t great for weight loss but useful for maintaining a healthy body weight The Conversation The benefits of a plant-based diet MD Anderson Cancer Center Obesity Drugs Regulate Neural Systems to Curb Appetite Northwestern University Column | Everything is protein, but protein isn’t everything. Here’s what to know. The Washington Post Perspectives from employers on the costs and issues associated with covering GLP-1 agonists for weight loss healthsystemtracker.org Predictors of weight reduction effectiveness with liraglutide in diabetes mellitus type 2 patients: a retrospective cohort study BMC Endocrine Disorders Does Crohn’s Disease Cause Weight Gain? What to Know Everyday Health New ‘unusual’ side effect of weight-loss drugs becoming more common, research suggests The Independent Boothwyn Pharmacy in Kennett Square, Chester County, fined $1M, put on probation for operation involving weight-loss drugs 6abc Philadelphia Bucks Health and Wellness Program serves 1,000 people. Wes Edens wants to grow that number Milwaukee Journal Sentinel We’re putting weighted vests to the test. Here’s what our research shows. Wake Forest University GLP-1 has proven benefits outside of weight loss; healthy hums, healthy brain; off-the-shelf cell therapy fights breast cancer – Morning Medical Update Medical Economics Report: Lilly partners with Cipla to sell blockbuster weight-loss drug in India Indianapolis Business Journal Chester County pharmacy sold 30,000 doses of uninspected weight-loss drug NBC10 Philadelphia ‘The pressure to get your old body back is immense’: the new mothers driven to weight-loss jabs The Guardian Medical Weight Loss Expert Dr. Wendy Scinta Shares the Benefits of Medical Weight Loss in HelloNation GlobeNewswire Are you eating eggs wrong? Nutritionist reveals the healthiest and weight-loss-friendly way Times of India Some Antidepressants Linked to Weight, Heart Health Changes Purdue Exponent Liraglutide Weight Loss Success Factors in Diabetes Bioengineer.org Can the new owners of SlimFast revitalise the brand? Yahoo Finance New Study in Mice Reveals Long-Term Metabolic Risks of Ketogenic Diet University of Utah Health Is Novo Nordisk (NVO) The Best Weight-Loss Stock to Buy? Insider Monkey Inside the NBA celebrates weight loss of ‘sex symbol’ Charles Barkley in ESPN debut Awful Announcing 'Dangerously Obese': How Is Natalie 'Big Fine' Sconyers Doing Now After Weight Loss Surgery? parade.com Indian pharma giant Cipla inks deal to sell Eli Lilly’s weight-loss drug under a different brand name: Why is this significant? The Indian Express Semaglutide heart benefits extend beyond weight loss, study finds Yeni Safak English Twinkle Khanna Opens Up On Weight Loss Struggles During Perimenopause: "Should I Too Inject Myself?" NDTV South View's Jamal Brown lost 100 pounds in less than a year, then returned to start at QB The Fayetteville Observer Why Weight Loss Isn’t the Whole Answer for PCOS Technology Networks Lilly, Cipla ink distribution pact for weight loss, type 2 diabetes treatment drug Yurpeak The Economic Times HLTH25: WeightWatchers teams with Amazon Pharmacy for home delivery of weight loss drugs Fierce Healthcare New study reveals popular weight loss drugs can dramatically lower risk of major health problem UNILAD WeightWatchers Partners with Amazon to Deliver GLP-1 Weight-Loss Drugs Global Cosmetics News Weight loss jabs also good for people who are not obese The Telegraph In Mississippi, Medicaid Coverage of Weight Loss Drugs Fails to Catch On Mississippi Free Press Surgeons: Obesity Isn’t About Willpower — It’s a Treatable Medical Condition | Newswise Newswise Is Semaglutide Safe While Breastfeeding? TODAY.com Oprah Winfrey showcases tiny waist on the red carpet following Ozempic weight loss journey HELLO! Magazine Weight loss drugs aren't just changing how people look — they're also changing how they shop Scripps News Antidepressant Side Effects Vary Widely by Drug, Study Finds The New York Times Orforglipron Achieves Up to 12% Weight Loss in Obesity Phase 3 Study: Daily Dose Patient Care Online Weight Management & Obesity Program (Adult) University of Michigan Health |
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