How many times have we gotten to the end of the day and thought “I have not eaten a lot of food and I still can’t lose weight”? In my experience, this is extremely common. In the mornings, many of us grab a cup of coffee as we are running out the door. We get backed up at work and may skip lunch. Low and behold comes dinner and we are absolutely starving! We justify overeating at dinner by telling ourselves this is our only “real” meal of the day or I haven’t eaten that many calories yet today- how bad could it be?? Truth be told- it is beyond bad- it is terrible. This pattern of eating is an absolute weight loss killer!
One of the first crucial weight loss mistakes many make is not eating a well balanced breakfast. Most successful plans do not allow for food following dinner. In these cases, it could be that ten, twelve or more hours lapse between dinner and breakfast. This is fine- seeing as our metabolism will naturally slow down overnight. We do not require a lot of energy to sleep! Once we wake up and get our day underway, our bodies need fuel - energy to get moving. What happens if we do not give our bodies the energy it needs? We cannot stay sleeping all day! The truly undesirable occurs- our metabolism will come to a screeching halt. It slows down- meaning it breaks down nutrients/burns calories at a much slower pace.(remember in a weight loss plan we want to burn calories quickly!) In short, we are in hibernation mode. That is not very helpful when we are trying to burn as many calories as possible to lose weight. Start your day off ready to lose weight- eat a protein dominated, no refined sugar/processed foods, calorie controlled (about 200-350 calories) breakfast.
We all understand we need to eat fewer calories overall and control our portions to lose weight. The best weight loss plans will provide five to six small meals per day. This spreads the calories, vitamins and minerals out through the day. Your body will be receiving constant vitamin and nutrient input. This will prevent energy crashes, give you a feeling of fullness through the day- no hunger pains and will help control cravings. Try to avoid the “big” meal. Most of the better weight loss plans place healthy snacks between meals and provide three small meals.
Remember weight loss is a process and journey to better health. Commit daily to your goal, take small steps and before you know it you will be vibrant, energetic and ready to tackle new challenges!
Christa Krzeminski, DC, FIAMA
Owner and operator of a weight loss and holistic medical center
Creator of the successful teen weight loss plan “Kids That Lose Win” and South Florida’s popular “The Good Choice Diet”