CHARLESTON, W.Va. -- Dear Cindy,
My husband just started with a personal trainer and was told he should be eating more than three meals a day. My husband needs to lose about 40 pounds, and he wants me to help him with this. I love to cook, but with a full-time job, I don't think I can I send more meals with him to work. I do pack him lunch some days but mostly he eats out for lunch. Can you explain how we are supposed to do this with our busy schedules? I need to lose weight too, but feel like I would gain weight if I ate this much. Thanks for your help. -- Margie
Dear Margie,
I am so happy you wrote. We need to clarify the information your husband brought home from his personal trainer. Yes, your husband was probably advised to eat more often; however, this nutrition tip should not be confused with eating more!
Sure, eating more to lose weight is everyone's dream, but we all realize that to have weight loss, we must eat fewer calories than we burn each day. Your husband's personal trainer sees his role as much as an educator as a fitness coach. Nutritionally, within his scope of expertise, the trainer must help your husband understand how to control his appetite and his cravings. This will not only facilitate weight loss, but also will assist in maintaining healthy blood glucose and insulin levels.
Meal timing
The timing and frequency of meals are significant considerations when attempting to lose weight healthfully. Eating small, nutrient-dense meals every two to three hours throughout the day helps to effectively control an appetite. When we can successfully keep cravings down and energy levels up, we are on our way to achieving our goals.
Approaching from different angles
When we turn our attentions toward health, we think in terms of physical activity and eating better. The exercise part can be fairly straightforward. We should challenge our muscles, heart and lungs by moving more and pushing further every day. The diet part, however, can be much trickier.
Problem one is tradition. We've been taught that we should eat three square meals a day -- breakfast, lunch and dinner. So, the concept of eating five to six times a day seems counterintuitive to weight loss.
Problem two is the idea that skipping breakfast can shave some calories. (Cue buzzer sound for wrong answer.) Actually, this practice can sabotage your good intentions. Those who skip breakfast usually eat too much late in the day, which can pack on the pounds.
If that's not enough to make you eat breakfast, consider these other two problems: cortisol production and muscle wasting. That's right: Skip breakfast and your body will serve you up the stress hormone cortisol, while it has no other choice but to satisfy its hunger by devouring your lean muscle. No one should start a day out like this.
Studies show skipping breakfast results in higher fasting LDL cholesterol levels and decreased insulin sensitivity. Those who opt out of breakfast also usually eat more calories by the end of the day (Farshchi, Taylor and Macdonald 2005).
CHARLESTON, W.Va. -- Dear Cindy,
My husband just started with a personal trainer and was told he should be eating more than three meals a day. My husband needs to lose about 40 pounds, and he wants me to help him with this. I love to cook, but with a full-time job, I don't think I can I send more meals with him to work. I do pack him lunch some days but mostly he eats out for lunch. Can you explain how we are supposed to do this with our busy schedules? I need to lose weight too, but feel like I would gain weight if I ate this much. Thanks for your help. -- Margie
Dear Margie,
I am so happy you wrote. We need to clarify the information your husband brought home from his personal trainer. Yes, your husband was probably advised to eat more often; however, this nutrition tip should not be confused with eating more!
Sure, eating more to lose weight is everyone's dream, but we all realize that to have weight loss, we must eat fewer calories than we burn each day. Your husband's personal trainer sees his role as much as an educator as a fitness coach. Nutritionally, within his scope of expertise, the trainer must help your husband understand how to control his appetite and his cravings. This will not only facilitate weight loss, but also will assist in maintaining healthy blood glucose and insulin levels.
Meal timing
The timing and frequency of meals are significant considerations when attempting to lose weight healthfully. Eating small, nutrient-dense meals every two to three hours throughout the day helps to effectively control an appetite. When we can successfully keep cravings down and energy levels up, we are on our way to achieving our goals.
Approaching from different angles
When we turn our attentions toward health, we think in terms of physical activity and eating better. The exercise part can be fairly straightforward. We should challenge our muscles, heart and lungs by moving more and pushing further every day. The diet part, however, can be much trickier.
Problem one is tradition. We've been taught that we should eat three square meals a day -- breakfast, lunch and dinner. So, the concept of eating five to six times a day seems counterintuitive to weight loss.
Problem two is the idea that skipping breakfast can shave some calories. (Cue buzzer sound for wrong answer.) Actually, this practice can sabotage your good intentions. Those who skip breakfast usually eat too much late in the day, which can pack on the pounds.
If that's not enough to make you eat breakfast, consider these other two problems: cortisol production and muscle wasting. That's right: Skip breakfast and your body will serve you up the stress hormone cortisol, while it has no other choice but to satisfy its hunger by devouring your lean muscle. No one should start a day out like this.
Studies show skipping breakfast results in higher fasting LDL cholesterol levels and decreased insulin sensitivity. Those who opt out of breakfast also usually eat more calories by the end of the day (Farshchi, Taylor and Macdonald 2005).
These traditions might be why we have strong cravings and weak willpowers. We mistakenly believe we must be ravenous to lose weight. In fact, when we're ravenous is when we most often make poor food choices and overeat. Planning ahead as the trainer suggests will arm your husband with healthy snacks and small, healthy meals spread throughout his day.
Food for thought
If you fail to plan, you might as well plan to fail. A health commitment requires forward thinking. Small healthy meals don't fall out of the sky.Begin your day with lean protein and carbohydrates -- eggs with a little fresh spinach and low-fat cheese or oatmeal with a slice of toasted whole wheat or Ezekiel bread. (Don't forget about portion control.)Whether cooking in or dining out, think about saving half for later or for the next day, which helps you instantly turn one meal into two.Mid-morning meal (snack) could be yogurt and fruit, a protein bar or shake, or celery with peanut butter. This will keep energy up and relax your hunger at lunchtime.For lunch, enjoy a salad with grilled chicken and an olive oil-based dressing or the other half of last evening's dinner. (Watch the amount of dressing; it adds up.)Eating for health means all meals should be nutritionally balanced. They should be made up of non-starchy carbohydrates, lean protein and healthy fats.Mid-afternoon meal (snack) could be a cup of low-fat yogurt or cottage cheese.Dinner is no heavier than lunch. Try grilled fish with freshly sautéed or steamed non-starchy vegetables like asparagus, bok choy, broccoli and red peppers.Timing is everything. Space your meals out to fuel your metabolism and control hunger. Make your last meal an evening snack such as an ounce of almonds with a cup of warm herbal tea.There are lots and lots of substitutions for the meals I suggested. Insert any lean protein and vegetables for lunch and dinner. If you are making your salads from iceberg lettuce, know that it has little nutrition. Instead try romaine, red leaf, spinach or one of the many lettuce mixes available. They are tastier and better for you.
Eating with a purpose will not only help you lose unwanted pounds, it will support you in your energetic life. And you'll never go hungry again.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site, www.cindysays.com, or contact the YMCA at 340-3527.
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