DO NOT SKIP MEALS!

It is important to not skip meals. Going too long between meals affects your body chemistry in ways that can make weight loss more difficult. Skipping meals (especially breakfast) can cause stress on your brain and body, which could lead to chronic health conditions. Eating breakfast primes your metabolism and helps set its pace for the day!

When we skip a meal (especially breakfast), your body goes into starvation mode, which promotes fat storage and discourages calorie-burning. During this time, carbohydrates, protein and fats are all used for energy. Carbohydrates are the number one source of fuel for the body, followed by fat and protein. As the glucose levels drop, the body looks for other sources of fuel. Since the brain and nerves prefer energy from glucose, protein tissues (muscle) are broken down.

If weight loss is your goal, it is important not to skip meals. It’s best to keep your metabolism going with the right foods throughout the day. People who consume five or six well-balanced meals throughout the day are more likely to manage their hunger, avoid cravings and over consuming high caloric, high fat meals. They are able to lose more fat and stay leaner than those who only consume three meals a day.

Skipping meals and fad diets don’t work. Although a significant amount of weight may be lost at first, it is usually water and muscle weight. In most cases you will gain the weight back, plus more. It is all about proper nutrition and exercise, both strength and cardiovascular training.

Diets containing the right amounts of protein, carbohydrates and fats, along with portion control and staying within your recommended calorie range, will keep your metabolism going so that you have more capacity to burn stored fat. In order to reduce body fat, one needs to burn more calories than they consume. The best way to burn more calories is to move more.

Most people over consume the foods that taste good. Portion size is very important when trying to lose, maintain or gain weight.

Consuming more food than your body uses as fuel, will result in your body storing the excess as fat

Consuming exactly what your body uses as fuel, will result in maintenance of your current weight

Consuming less than what your body uses as fuel, will potentially cause a reduction in weight

STAY ACTIVE AS POSSIBLE!

Building muscle is the most important step you can take to maintain a high metabolic rate while trying to lose weight. Strength training prevents muscle loss. A pound of muscle burns about 3 times more calories per day than a pound of fat, even when you’re sitting still. In addition, muscle burns up to 15-20 times more calories per minute than fat when you’re physically active. A simple strength training program, twice a week, can limit your muscle loss to almost zero while keeping your metabolism running high.

Consuming protein and carbohydrates 30-60 minutes after a workout allows the body to spend more time on building muscle rather than repair, thereby enhancing recovery.

GET PLENTY OF SLEEP!

Your body needs plenty of rest in order to keep your metabolism working properly.

Research is showing that sleep deprivation plays a significant role in weight gain.

MAKE IT A HABIT!

It takes approximately 30 days to make a habit and diet is no exception. It might take a little longer for some, but if you stick with it on a consistent basis, eventually, eating every few hours will become second nature.

The key to a healthy eating routine begins with choosing whole foods that are rich in nutrients. Lean meats, fish, dairy, eggs, fruits, vegetables, nuts, seeds and whole grains are all great sources of nutrients for our bodies. Having the proper balance of protein, fat and carbohydrates is essential to our bodies. Focus on establishing a lifestyle that includes eating healthy foods in moderate amounts and exercising regularly (3-5 days a week).

NUTRITIONAL GUIDELINES!

Protein 10-35% of total caloric intake (.8-1.0 g per kg of body weight per day)

Carbohydrates 45-60% of total caloric intake (6-10 g per kg of body weight per day)

Fat 20-35% of total caloric intake

1 gram of Protein yields 4 calories

1 gram of Carbohydrate yields 4 calories

1 gram of Fat yields 9 calories

1 gram of Alcohol yields 7 calories

– Distribute protein, carbohydrate and fat throughout the day and at each meal

– Eat whole grains and fresh vegetables

– Eat four to six meals a day (i.e. breakfast, morning snack, lunch, afternoon snack, dinner, late

evening snack)

– Avoid highly processed foods and empty calories

– Drink 8 to 12 cups of water each day

Protein is used by the body to build and repair body tissues and structures. It can also be used for energy if the body does not have enough carbohydrates and fat in the diet. However, you want to avoid using protein as a fuel source.

Carbohydrates are the main source of energy for all body functions and muscular exertion. They help regulate digestion and utilization of protein and fat in our bodies.

Fat provides some energy for the body. Mono-unsaturated and polyunsaturated fat are important because they provide the body with essential fatty acids. They are known to increase good cholesterol (HDL), which can decrease the risk of heart disease. Saturated and Trans fats increase the risk factor for heart disease raising the bad cholesterol levels (LDL)

NUTRITIONAL FUN FACT!

Micro-nutrients (vitamins and minerals) do not contain calories or provide energy. Their role is to help facilitate the release of energy from macro-nutrients (carbohydrates, protein and fat). Used by the body in small amounts, micro-nutrients are essential to our diets. Next time you sit down to eat, be sure to choose foods that are rich in vitamins and minerals! #HS