1 piece of fish 230 calories 8 shrimp(45cal each) 360 calories 1 medium soft drink 270 calories Total 860 calories

About 2 hours after Dinner Harry relaxes at home by watching some TV and for a snack eats:

2 cups of Crunch n’ Munch Popcorn 420 calories 12ozcan of soda 120 calories Total 540 calories

After eating breakfast (500 calories) lunch (980 calories) dinner (860 calories) & the nighttime snack (540 calories) Harry eats a combined total of 2880 calories that’s 670 extra calories Harry eats each day.

(2880 calories – 2210 calories needed to maintain his bodyweight = 670 calories overeaten).

You already know that you only have to eat an extra 500 calories a day to gain 1lb (3500 calories) a week. (500 calories extra a day x 7 days = 3500 calories or 1lb gained). But if Harry continues his pace of eating an extra 670 calories a day he’ll gain a pound every 5 days.

(670 calories extra a day x 5 days = 1lb gained in 5 days)

Did you notice that Harry’s breakfast was only 500 calories and his lunch and dinner calories were almost double the amount of his dinner calories? The longer Harry waited between meals the bigger his appetite got.

The bigger you allow your appetite to get by waiting too long in-between meals the more you’ll end up overeating in the next meal. That’s why it’s important to feed yourself small meals spaced out 2-3 hours apart during the day.

Harry’s only balanced meal was his breakfast. He got some protein from the whole milk and he got some complex carbs from his cereal.

Harry’s other 3 meals were very unbalanced. Since Harry’s not married he goes to two fast food places and eats foods that are high in the bad saturated and trans-unsaturated fats.

The fast foods are loaded with bad fats, high in sodium which causes you to gain weight by retaining water (click here for more about sodium), low in complex carbs, and the only good thing about the fast foods is that it has a good amount of protein.

Harry’s late night snack is loaded with sugar and he’ll probably wake in the middle of the night craving for more of that sugar after he comes down off his sugar (simple carb) high.

Good Eating Habits in Action

Many of us follow Harry’s routine of eating 3 big meals a day, eating until were’ full about to burst open and not watching or counting the amount of calories we eat. After gaining 5lbs. going from 170 to 175bs from his bad eating habits Harry wants to change his eating habits to prevent him from gaining anymore weight.

The first and most important thing Harry has to do is to start eating 6 smaller meals a day. The next thing Harry would do is to be conscious of the mount of calories he is eating by reading food labels, reading restaurant menus, or by asking the people who serve his food for calorie information.

According to the Weight Loss center Harry only needs to eat 2275 calories a day to maintain his new bodyweight of 175bs and the weight loss chart calorie chart also tells him he has to eat 379 calories in each of his 6 small meals to maintain his weight.

Harry will also keep his intake of carbohydrate, protein, and fat balanced by checking the weight loss chart for the amount of protein he needs each day, eating complex carbohydrates, and limiting the amount of bad fats he eats. According to the weight loss chart Harry needs to eat 61-123 grams of protein a day or 10-20 grams of protein in each meal.

Harry’s new meal plan would look like this:

Meal 1 (7am breakfast): Instead of using whole milk Harry uses the lower calorie skim milk in his cereal, has 1 bowl of cereal instead of 2 and eats 2 pieces of toast to have a total of 385 calories & 15g of protein for his first meal.

Meal 2 (9:30am): Harry eats a snack he packed this morning before he went to work. For his mid-morning snack he has 1 serving size of planters cashews & a 1-cup of chex traditional mix for a total of 380 calories & 10g of protein for his 2nd meal.

Meal 3 (12:00pm lunch at Wendy’s): Harry cuts his regular 980 calorie meal down to 388 calories by not ordering fries and drinking water instead of soda. He orders a Ultimate Chicken Grill Sandwich that has & adds a packet of barbecue sauce to his sandwich for flavoring to bring his meal to a total of 388 calories & 20 grams of protein.
 

This meal at Wendy's contains lower a much lower amount of bad fats than his first meal at Wendy's

Meal 4 (2:30pm): Harry gets a bag of almonds and eats half a bag of microwavable popcorn from one of the snack machines at work to have a total of 380 calories & 11g of protein for his 4th meal. The almonds are a good source of Good Fats that improve your health.
 

Meal 5 (5:30pm dinner at Long John silvers): Harry again goes to Long John silvers ,but this time to avoid eating too many calories Harry has a Shrimp & Seafood Salad with Fat free French dressing for a total of 383 calories & 15g of protein.
 

Meal 6 (8:30pm) Harry decides to have peanut butter sandwich that has 2 tablespoons of peanut butter & two slices of regular bread. He washes it down with a small glass of cherry Kool-Aid. The meal has 380 calories & 11g of protein.

Harry eats a Total of 2296 calories & 93 grams of protein (372 calories of protein)

Yes, Harry overate a little (23 calories), but that’s okay because sometimes you’re going to find out that it’s impossible to try to get the perfect amount of calories you need each day. Remember, the 379 calories a meal (2275 calories day) only maintains Harry’s current bodyweight.

 For Harry to start losing weight he would have to: