Many people think that losing weight is only about what you eat. But that not true. Right eating, is one of the most important factors when it comes to losing weight. Eating right is the combination of when to eat, how to eat and what to eat.
When to Eat
Knowing when to eat is very important thing in this process. The golden rule is to eat 3 main meals and 2-3 small meals per day. When I talk about main meals, I’m talking about Breakfast, Lunch and Dinner.
Small meals should be eaten between Breakfast and Lunch, and between Lunch and Dinner. If you are really hungry 2 hours after your Dinner, you can add one extra small meal.
If you don’t eat snack between main meals and starve yourself for 6 – 7 hours for example, it will increase the risk you will overeat at next lunch or dinner.
It is a good rule to eat breakfast as soon as possible after you get up, or within one hour of rising. This will start your metabolism for the day, because your metabolism has slowed down during the night while you are sleeping.
Stop eating at the evening or before you go to sleep. What happens when you eat at that time is your body is going to store those calories unused while you sleep.
Lunch and Dinner
When you eat lunch and Dinner, make sure to add some fibers and proteins into your meal. Drink enough water with the mail. It will help you to feel fuller for longer periods of time and you will not have to urge for snack so often (except between the meals).
Snack Between Main Meals
This is just a small amount of food to keep you satisfied and your metabolism gong. Make healthier choices like fruits and vegetables. Protein drink is also very handy.
Here is an example of good eating schedule:
7:00 – 8:00 a.m. – Eat breakfast
10:00 a.m. – Eat a snack
12:00 p.m. – Eat lunch
4:00 p.m. – Eat a snack
7:00 p.m. – Eat a dinner
(9:00 p.m. – Eat a very light snack – If you feel real hunger)
The key to lose weight is to eat more regularly and more sensible meals.
Stop Eating 3 Hours Before You go to Bed
It is just a rule of the thumb to not eat 3 hours before you go to bed. I’m not telling you to don’t eat after 7, 8 or 9 pm. You can easily find out by yourself.
Just calculate it. If you have the same bed time every day, you can just stick to the same rule. But if your bed time is fixed, just ask yourself after you finish dinner, when is time for me to eat my Evening light snack?
Eating late at night is bad because your body goes to relaxation mode and all calories just sit there unused and your body will immediately turn them into fat.
Eating More Frequently Boosts Your Metabolism
When you are dieting and eating less frequently, you body will slow all your energy systems down to minimum. You body is cleaver enough to figure out, that there is not enough food to go around, so it will automatically start to store every single bit of fat in your food and extra calories as a pure body fat for later use.
When you body knows that there will always be enough food to go around = frequent eating, it will speed up the metabolism. And you body will also burn calories through the digestion process.
What to Eat and Drink
This is the big question! Many people get confused what to eat and drink, in process to lose weight. Just don’t eat and drink anything you don’t like, don’t force you to eat and drink something because it’s advertised as fat-free weight loss food/drink and taste awful. You really have to enjoy the process. Remember, you can still eat “normal/basic” food at lose weight at the same time.
How to Eat
Eating slower is a very powerful and important act in your weight loss process.
By eating slower, you will take smaller bites, you will chew each bite slower and longer and enjoy every mouthful and really feel the taste of the food. I promise you, you will be very surprise how wonderful this process is!
How can eating slower help me losing weight?
It has been proven by growing number of studies that just by eating slower, you will only eat as much as you need and therefore consume fewer calories. You can really lose a lot of pounds, just by eating slower.
The reason for this is that it takes about 20 minutes for your brain to get the signal from your stomach that you are full. If you eat too fast, there is a great risk you will overeat and past the point you are full and there for, eat more food/calories than you actually need.
If you think you are not full after you eaten, wait 20 minutes and then see if you still feel hungry. It is almost 90% change you will feel satisfied. But if you won’t, start eating again, but remember, eat slowly.
Your body is much clever than you can imagine. It exactly knows when to store extra calories as fat and when to drop those calories.
Think about how much food you will be wasting by overeating every day. You can save large amount of money every year. If you put too much food on your plate, don’t be afraid to leave something on your plate if you feel full. Don’t finish everything on the plate just to finish it.
Avoid Menus at Fast Food Restaurants!
You go to restraint and you buy a standard menu size mail, let’s say a hamburger, fries and soda. You take your meal, find a seat and start eating. It all taste so delicious. You finish your meal and afterwards you find yourself too full.
What is bad with eating a food from menu at restaurants is that you are usually in no control of what you eat.
source: Eating Habits for Losing Weight