By Jessica Boscarini
Is it really possible to eat whatever you want and still lose weight? Hearing a supermodel say that she never exercises, and eats whatever and whenever she wants is enough to make anyone scoff in disbelief. But then why do we hear famed medical doctors and nutritionists say that eating more can actually help you lose weight?
Because you can! It just depends onhow you do it.
Unfortunately, eating a diet that consists of hamburgers, French fries, and milkshakes is not going to take you to that healthy weight you've been obsessing over for the past couple months (or possibly even years). Even if you do cut down on your portions, your insides are still not going to be very happy.
So what is the secret? Here it is, in 5 simple steps that even the most skeptical dieter can appreciate:
1. Eat More Often: Yes, you read that correctly. Eating more frequently throughout the day (4-6 times) will help keep your metabolism working at its full potential. Think of your metabolism as a bike that is being pedaled. If you stroke the petals on a pretty continuous basis, the bike will be able to cruise for a short distance with no extra push. However, to keep up that speed the bike will then need another couple strokes, allowing you to cruise for a couple more moments without pedaling. Conversely, if you do a couple really fast strokes and then completely stop pedaling, the bike will speed up for a short amount of time, but will eventually slow down until it comes to a standstill.
Your metabolism is the same way. It needs that constant stream of energy to keep it running smoothly. If you don't eat for more than 4 or 5 hours it will begin to slow down, just like the bike, burning fewer calories per hour (aka, causing you to gain weight over time).
2. Turn Snacks into Mini-meals: Since you are now going to be eating more often, it is reasonable to think that your meals should be turned into snack-sized, right? Wrong! It is actually more beneficial to think of everything you eat as a mini-meal. By doing this, you are not only making a conscious effort to slow-down for a moment and eat your food, but your choice will [most likely] be a healthier one since meals, by definition, contain a variety of foods, not just one item (ie, a piece of cake).
3. Eat Larger Quantities: ...of vegetables that is. Sorry to disappoint, but I am not going to lie to you and say that you can eat whatever you want and still have the supermodel physique that you have been dreaming of. However, I will say that when it comes to eating veggies, there really is no limit. Eat until you heart is content!*
Vegetables are full of fiber, vitamins, and antioxidants, all of which will help you feel and look better on the inside and out. Furthermore, they help to fill you up without leaving you sluggish and lethargic as often is the case after a big meal.
*As a side note, loading your veggies with butter, bottled marinades, etc. does not count in this no limit rule. I prefer to roast my veggies, with absolutely nothing on them at all, and will then add a little bit of coconut or olive oil (plus a pinch of salt and some fresh herbs) on them when they are finished. This will give them a good flavor while allowing you to use a much smaller quantity.
4. Eat More Fats: And by fats I mean the healthy kinds, including those found in olive oil, coconut oil, flaxseed, avocadoes, nuts, seeds, fish, and Organic-lean meats. Our bodies need fats. In fact, our brains are made up of roughly two-thirds of the stuff. Fats keep our intestines running smoothly and our minds working normally. They also help our metabolisms work as they are meant to.
Getting around 20-30% of your calories from healthy fats is a good range to shoot for when trying to figure out how much you should be eating every day. But please, try your best to only get them from foods contained in the list above. There are tons of very unhealthy fats for you out there as well (trans-fats and saturated fats are the worst).
5. Eat Before Bed: How many times have you heard how bad it is to eat before bed, and that you really shouldn't eat after 8pm at all. Well, let me tell you this is not the case at all! In fact, you really should eat something before you go to bed. This all comes back to the slower metabolism idea that I covered in #1. Not eating for 10-12 hours will slow down your metabolism, forcing it to burn fewer calories than it otherwise would. Plus, at least for me, I have a horrible time trying to sleep when my stomach is eating itself because I am so hungry!
Do yourself a favor and stop going to bed starving. This doesn't mean eat a gourmet meal, but have something small (maybe 100 calories or so). Choose something that has some fiber in it and some healthy fats as well. This could mean anything from an apple dipped in Almond Butter to Organic Yogurt with blueberries and pecans sprinkled on top [just a couple ideas].
See, you can eat more and weigh less! Now if only we could sleep less (while still feeling well rested) and add a couple extra hours to our day...
As a Nutritional Chef, I not only focus on healthy eating, but I take pride in creating food that taste just as good, and often a great deal better, than it's unhealthy counterparts. Health is a lifestyle and I believe that the road to getting there needs to be enjoyed!
Furthermore, I am a Certified Fitness Trainer and so I know how exercise, combined with healthy eating, can make a world of difference in how someone feels on both the inside and out.
With my Master's in Nutrition and my Culinary experience, my knowledge of health and nutrition, coupled with my passion for cooking, put me into a league all of my own.
Learn more at http://www.theguiltlessgourmet.com, and visit OCFoodandFitness.org for even more great health advice.