Establish A Food Routine

What we do know from lots of scientific research, based on real life studies is….

There is VERY little evidence to suggest that eating 6 meals a day compared to 3 will BOOST your metabolism.

There is also VERY little evidence to suggest that skipping breakfast will SLOW your metabolism.

So why do we recommend that establish a food routine? Well, we do know this….

There  is universal acceptance that the amount of calories you consume in a day affects your weight and there is a HUGE amount of research which says that skipping meals leads to HIGHER DAILY CALORIFIC INTAKE.

According to lots of studies, breakfast is really important and the chances are that if you skip breakfast, you will eat more calories in a day than if you eat a healthy breakfast.

It may seem counterintuitive, but skipping meals can actually hinder your weight loss. By skipping meals during the day you’re likely to become extremely hungry, which can lead you to make poor food choices or overeat later.  In addition, eating breakfast and the right foods can help you stay fuller longer.  This helps you stay on track for your weight loss goals.

Whether you’re filling up on fresh and free foods or enjoying a snack, it’s important to eat healthy snacks in between meals. The same principles that apply to skipping meals also apply to snacks; they keep you experiencing a dip in blood sugar (and energy),

If you’re just starting a planned weight loss program, you may be surprised at the sheer volume of food—meals, snacks, free foods and even desserts—that make up your daily plan. You may even feel that you’re eating too much!

But trust us: over time, eating more of the right things and less of the wrong things will help you distinguish between cravings (which typically pass in about 15 minutes) and real hunger.

If your meal plan calls for added vegetables or piece of fruit, don’t skip it! It’s an important part of your nutritional intake for that day.

Food Routine Elements

  1. Planning.  All good food routines start with planning.  So, either follow a food plan provided by a professional or take some time to make a food plan of your own.
  2. Preparation.  Make time to prep foods as much as you can.  Schedule this in to your diary.
  3. Tracking.  Make sure you track what you eat, but also why.  Find out if your poor meals are due to lack of preparation or if you have certain meal times where you eat poorly.
  4. Practice mindful eating.
  5. Brush your teeth after your evening meal
  6. Consistency is key.  Stick to the plan 6 days out of 7

How often should I eat?

his is a common question many people have when starting their weight loss journey.

You have got several options.

  • 3 meals and 3 snacks.  Evenly Spaced calories.  Regulated insulin and hunger

Your meal frequency should be spaced out and snacks at regular intervals, about 2-3 hours apart. Example: if you have breakfast at 7 a.m., you can enjoy a snack at 10 a.m., lunch at noon, your afternoon snack at 3 p.m. and dinner at 7 p.m and a night time snack before bed around 9-10pm.  Make sure your night time snack does not contain many carbohydrates (keep it under 20 grams) or your body will not burn fat in the night.

  • 2-3 meals and informal snacks

If you are never hungry at breakfast, don’t always force yourself to eat it.  Try it out but don’t worry if you can’t do it.  Get a snack mid morning or when your body wakes.  Eat 2 good sized meals but again limit your carbohydrate intake later in the day to prime your body for burning fat.

  • Time restricted feeding

Another food intake strategy that is gaining support is called Time-Restricted Feeding and we all do this to a certain extent (we don’t eat while we sleep).  This uses our bodies natural circadian rhythm and metabolism to help you achieve your weight loss goals. Essentially, there is a 12- hour nourishment period during the day to consume your daily calories. After that, your body goes into a 12-hour rejuvenation period. This rejuvenation period is especially important and beneficial to weight loss, as your metabolism naturally slows down at night. This is why late-night eating stacks the deck against you.  An example of eating timing could be that you start the day with breakfast at 7 am and finish eating all your meals by 7pm.  Brush your teeth straight away and get ready to burn fat all thought the night!

PICK A ROUTINE AND STICK TO IT FOR A PERID OF AT LEAST 2 WEEKS TO SEE WHICH WORKS FOR YOU.

Picking a routine and sticking to it is going to be hugely beneficial for a number of reasons.

  1. Structure
  2. Consistency
  3. Control Hunger
  4. reduce over eating later in the day
  5. less likely to overeat during any one meal

 

Why Tracking Food Is Good For Weight Loss

Lose weight with food tracking

Weight loss works best with food tracking apps you can use anytime, anywhere. Food tracking means keeping a record of all your food, meals and beverages, too. At first, it might seem to be a lot of work logging what you eat. But it’s worth it. And food tracking isn’t something  you will need to do forever.  You just need to do it until you have learned two things:

  • Firstly, you need to learn what macronutrients are in the foods you eat
  • Secondly, you need to learn which combination of foods make you feel  energised and support your fitness goals.

Studies show that people who keep a food diary lose twice as much weight as those who don’t.

Here are 7 more reasons why you should keep a food diary:

1. Food tracking creates awareness

A piece of cake here, a bottle of soda there and a small snack in between:  it’s sometimes hard to eat healthy on a busy schedule.  At the end of the day, there’s usually not much time to reflect on all the food you ate throughout the day.  But if you take the time to do it once, you’ll soon realise that you probably consumed way more calories than you wanted to. A food diary can help you gain more awareness of your own eating habits.

2. Keeping a food diary makes you more accountable

If you want to lose weight, a food tracking app is the right choice for you:  if you consistently keep track of everything, you might think twice next time before putting certain foods into your mouth.  Try it; you will be surprised how your conscience helps you out when it comes to food tracking.

3. You learn more about your eating habits

Do you think your diet is 100% healthy? Are you eating enough fresh fruit and vegetables? And do pay attention to a balanced macronutrient ratio?
If you write down everything you eat during the day, you will quickly get a sense of what your diet is really made of:   MyfitnessPal shows you, among other things, how much protein, carbohydrates and fat you are consuming. This information can help you change your diet to reach your goal.

4. Food tracking leads to “aha moments”

On the days when you track your food, you will experience numerous “aha moments”: before you started writing things down, maybe you weren’t aware of how many carbohydrates or how much fat you were eating per day.

If you want to lose 1lb of fat, you need to burn 3500 calories.  You wont do that with exercise alone, so it’s a good idea to know that you haven’t eaten too many ansd the only way to be sure is to track food.

5. You learn how many calories you should eat per day

Do you know how many calories you should be eating per day? An app takes the guessing out of the equation: it can calculates how many calories you need depending on your goal. If you want to lose weight, all you have to do is look at your food diary to find out where you can cut out the most calories with the least effort. Food tracking can also help you if you are looking to gain healthy weight: maybe you never stopped and asked yourself if you were eating enough calories.

6. A food diary shows your progress

The longer you track with your app, the more information you will have at your disposal. You can look at the entries for the last few days and weeks and see what is working well (and what isn’t). Have you lost a few kilos, perhaps? Keep track of the progress you make – it will help you stick with your healthy diet and reach your goal!

7. You feel fitter and full of energy

You will see – once you get a sense of which foods are healthy and good for you, you will feel better and above all fitter. And who wouldn’t like to have more energy through the day?

Track Food

Lots of studies have shown that people who actually keep track of what they eat on paper, in an app, or in some other record, have better success at losing weight.

Tracking will make sure that you do not overeat and that you do not under eat.

And you will learn about where your calories come from.  You will learn about macronutrients (protein, carbs and fats) and how they work in your body.  It’s also a good idea to add accountability where ever you can . Put a menu up on the fridge of the food you are going to eat.  It might sound silly, but these little things will help you.

NOTE:  Starving yourself will slow your metabolism down and the body will do everything it can to hold on to fat.

Why Drinking Soda is Bad For You

There is way too much sugar in soda

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.

That’s a lot of sugar! When you feed your body that amount of sugar in liquid form, it makes your blood sugar spike and causes an insulin reaction in your body. Drinking soda regularly can eventually lead to weight gain, diabetes, insulin resistance, and other health problems.

Diet soda actually contributes to weight gain. A study of 1,550 people concluded that people who drink diet soda have a 41 percent increased risk of being overweight or obese for every can or bottle they drink per day!  It turns out, any sweet taste signals body cells to store fat and carbohydrates, which makes you hungrier. Sweet tastes also promote insulin release, which blocks your body’s ability to burn fat. The hard truth: No published study has ever proven that drinking diet soda will help you lose weight.

You’re depriving yourself of essential nutrients

If you drink sodas instead of healthy beverages (think water, milk and pure fruit juice), you are less likely to get adequate vitamin A, calcium, and magnesium. What’s more, soda contains phosphoric acid, which depletes calcium and magnesium—two nutrients that help to keep your immunity operating at peak efficiency.

You’re more likely to develop diabetes

Sodas containing high-fructose corn syrup can also lead to a higher production of free radicals, which have been linked to tissue damage, the development of diabetes, and diabetic complications.

Soda bottles are damaging

Plastic soda (and water) bottles contain a toxic chemical called bisphenol A (BPA) that can leak from bottles into soda…into you.  Emerging evidence links BPA to myriad maladies, including immune system depression.  Public health experts recommend that we protect children from exposure to products containing BPA—especially products they consume or use every day.

It contains phosphoric acid

Phosphoric acid hinders the body’s ability to absorb calcium naturally. Not getting enough calcium can lead to bone softening, osteoporosis, and dental cavities. It also messes with your stomach acid, blocking nutrient absorption and slowing digestion.

It can lead to dehydration

Drinking soda can lead to dehydration because of its high levels of sugar, sodium, and caffeine. Many people will drink soda with a meal instead of water and forget to get their necessary daily intake of water.

Diet soda contains artificial sweeteners

Diet soda contains aspartame instead of sugar, and it can actually be more harmful for your body. Reports show that aspartame may be associated with seizures, brain tumors, multiple sclerosis, diabetes, emotional disorders, as well as other health problems.

It contains absolutely zero nutrients

As if you need another reason to bypass soda, it has absolutely zero nutritional value. There are no positive effects to drinking soda expect that it might taste good.

It’s damaging to your teeth

Drinking soda regularly can cause plaque to build up on your teeth, which can lead to cavities and gum disease. Also, when natural bacteria in your mouth feed on sugar from the soda, it forms acid. Acid can lead to tooth decay and cavities.

15 Benefits of Drinking Water

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.  Around 60 percent of the body is made up of water, and around 71 percent of the planet’s surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.

Fast facts on drinking water

  • Adult humans are 60 percent water, and our blood is 90 percent water.
  • There is no universally agreed quantity of water that must be consumed daily.
  • Water is essential for the kidneys and other bodily functions.
  • When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
  • Drinking water instead of soda can help with weight loss.

Fifteen benefits of drinking water

 

1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

7, The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste

Water is needed in the processes of sweating and removal of urine and feces.

9. It helps maintain blood pressure

A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise

Dehydration during exercise may hinder performance.

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.  More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

14. Weight loss

Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

15. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.