When it comes to permanent weight loss, "diet programs" really is a misnomer. Diets, in my mind, refer to short term changes in eating habits that will only yield short term weight loss.
What I want to convey (if you have read elsewhere on this site, you know this) is that you need to make a lifestyle change if you want to lose weight and keep it off. Just like I recommend adding weight training as the core of your weight loss fitness program, I recommend that you re-tool your diet....the last time I'll use that word....into a nutrition program; a way of eating; that supports fat loss and muscular growth. This will absolutely help you lose the weight you want to lose. It will help you keep it off for the rest of your life. And, it will be adjustable as your age and your activity level changes (either up or down). And I will keep you off the appetite suppressants and diet pills that are so frequently advertised. All done the right way.
If that promise doesn't get you excited, I don't know what will. Heck, I'm excited for you! Lets dig a little deeper.
When it comes to proper nutrition as it pertains to losing weight, it is as much about how often you eat as it is about what you eat. Where diet programs seem to focus on calorie intake reduction, a proper nutrition program focuses on the quality of the calories that you ingest. In addition, there are proven meal size and frequency recommendations that support weight loss as well as help you build muscle and burn fat as part of your fitness program.
What if I told you that, to lose weight, you need to eat more often? You might say that I'm crazy. Eating more will just make me fatter. Well, not so much. What I want you to do is simple. You need to eat five meals a day. That's right; 66% more meals every single day of the year. No starvation here. Let me tell you why.....
Typical diet programs (ok, so I used that word again....it's for illustration only) is focused on reducing calories. The problem with that is that your body has a monitoring process. When you stop eating, your blood sugar level will drop and that initiates the body's signal to eat. It's called appetite. You will start craving something....anything to make it subside. If you have self-discipline, you will ignore that. Do this long enough and your body goes into survival mode. Your metabolism slows down to conserve your energy. High metabolism burns fat. Low metabolism retains fat; not at all what you are looking to do. We are talking fat loss as a target, not simple weight loss.
To counteract the starvation effect, you are going to eat five meals every day. Instead of the standard three square meals a day, you will change to five smaller, but well-balanced meals. How many retail diet programs tell you to do that? This will be three main meals and two snacks; one in the morning and one in the afternoon. Have a cheat meal once a week so you can have your favorite pizza
or bacon cheeseburger. Trust me, it's good for the soul :) Then, get
right back to the program.
When I first learned about this, I was skeptical. However, I've been eating this way since 1994 and it works. My wife wasn't real happy about it at first, but I made some adjustments to fit in with the family's meal schedule and got it to work. You can, too!
To prove that this works, let me tell you a story. Before so much was known about nutrition, farmers would eat breakfast, then go do chores and come back in for "morning lunch" (the a.m. snack). Then, more farm work and back in for dinner, the noon meal. Off to the fields and livestock for more work and back inside mid-afternoon for another "lunch." Finally, after another round of chores, supper. Farmers of that era were lean and strong. That was my grandfather and my father. Pictures of them back in the day showed no fat, but grandma fed them well. When I stayed there, she was always cooking. She had to fuel the machines! As our society changed and became less rural, "three squares" became the norm. Our waist lines began to grow, as a result.
This non-diet program that I ascribe to is simply getting us back to our roots....with a little more focus on what we eat. Next, we talk about what should be on your plate.
Look at the picture just above this paragraph. It shows a plate with a nicely prepared piece of chicken, some green veggies and a scoop of brown rice. That is a visual of exactly what you will need to do; especially at the three main meals. You will want 1/3 of your plate to be lean protein; 1/3 of your plate a complex carbohydrate and 1/3 vegetables or salad. If this sounds difficult, it's not. It is most likely a change for you, however. Changing diet programs can be difficult, but finding the right things to eat is not. I will provide you with plenty of ideas and give you additional resources to help you be successful. It's rewarding and delicious. Click here for ideas to help supplement your nutrition program.
My guide book for this journey has been The Lean Body Promise by body building legend Lee Labrada. I highly recommend getting a copy. You can buy it here.
At some point in this journey, you will have the opportunity to go out for dinner. Don't shy away from that. Click on this link for how to handle that and stay with your program. Here are some recipes to help make your nutrition program tasty.
As I mentioned above, your body will give you some signals on what it wants you to do. Your mission is to be in control of your body; not the other way around. By the time you go through this website, you will be fully armed with the know-how. You will have the backing of your support group that I talked about on the home page and I will be available to help you, too. The picture below has a great assessment of the situation. It speaks the truth.
Click on another page to learn more about the balanced nutrition program that you will need to accomplish your goals.Home › Diet Programs