By Robert Selders, Jr. – Dallas South News Contributor
Skip breakfast? Eat your heaviest meals at night? You’re only setting yourself up for failure. In order to achieve your goals you must develop and practice meal management strategies.
Having a plan is essential if you are truly serious about creating a positive physical change. Obviously it takes a good amount of planning, preparation, and persistence to get into the habit of eating this supportively and this frequently. Initially it may be a bit tedious, but once you get into the habit you’ll see some amazing changes.
TIMING
Breakfast IS The Most Important Meal Of The Day. Studies have shown that those who skip breakfast are 4 ½ more likely to be obese than those who don’t. The average 8 hours of sleep burns about 450 calories, therefore your body needs to refuel within 90 minutes of waking. Eating breakfast is like adding kindling to the fire of your metabolism.
Eat Every Two To Three Hours. Eating once or twice a day is a sure fire way to lose muscle and lower your metabolism. As you already know, less muscle mass and a lower metabolism is not the way to get to your goal. To control your appetite, regulate your blood sugar level and build lean muscle mass, you must eat every 2 – 3 hours.
Eating Five To Six Meals A Day Also Provides Your Body With The Energy It Needs To Contend With Daily Activities And Stress. Digesting food requires energy, which cranks up your metabolism. So the more frequently you eat the more calories you burn. The bottom line is you’ll maintain consistent energy levels and turn your body into an efficient, fat burning machine.
If You’re Spending Time Exercising And Putting Energy Into Your Workouts, Be Sure To Eat The Right Foods Before Your Workouts. If you start your workout well-fueled, your body will burn a combination of the carbohydrates stored in your muscles and the fat stored in your fat cells. Have a small meal about an hour before your workout. Choose to eat a small, easily digested meal composed of complex carbs. You will have the energy to workout longer and more intensely and you won’t experience low blood sugar jitters and dizziness.
BALANCING
Give Your Body What it Needs. Eating a meal that is balanced to include carbohydrates, proteins and fats gives your body everything it needs to function efficiently and feel its best. Each meal should contain a portion of these macronutrients. Eating the recommended balance creates a favorable environment that leads to muscle growth and fat loss.
Eating A Variety Of Foods Is The Secret Of Happy Weight Management. According to several studies, those who had difficulty adopting a nutrition plan ate the same foods week in and week out. Don’t make the same mistake! Before you sit down to make out your grocery list, plan to buy at least one new food.
PLANNING
Take the time to plan when, where and what you will eat. Set aside a few minutes each week to think about the meals you’ll need for the upcoming week. Begin by creating an outline, based on your lifestyle, showing when you will eat each day (approximate times) and how you will fit a supportive meal into every 2 –3 hours. Once you have a plan, create a variety of meal options for the week. Keep it simple in the beginning.
Pack Your Lunch. If you do not pre pack your meal, lunch comes along and you will end up going to the nearest fast food joint and exposing yourself to temptation.
Keep It Simple. Keep your meal strategy simple by cooking a lot of healthy food (i.e. chicken breast, steamed vegetables, brown rice, etc.) one day per week. Begin with your menu plan. Be easy on yourself and plan at least three of the five meals that use the same food as a main ingredient. Measure out and divide up your daily meals into Tupperware containers for individual storage.
Be Prepared With Portable Snacks. It is very easy to forget to eat healthy when you are constantly on the go. Make your own supportive snacks portable and easy for on-the-go eating. Prepared ahead of time, they can be tossed into a gym bag or purse.
Make A Shopping List. Grocery stores are designed to persuade you to buy. So unless you know what you are looking for, you can easily end up buying a ton of items you didn’t plan for. Before stepping foot in the grocery store, plan out what types and amounts of foods you will eat throughout the week by making a shopping list.
Timing, balancing and planning your meals can help to avoid energy swings and non- productive food choices. Incorporating a few simple nutrition strategies will make a dramatic impact on your fitness goals.
Next: Super Charge Your Nutrition Plan
Robert Selders, Jr. is a certified personal trainer, author, speaker, and the owner of 3Q Fitness Studio (Home of CrossFit Garland) in Garland, TX. Learn more about personal training and his exercise and nutrition programs or your money back at www.3QFitness.com.
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