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Changing Your Eating Habits

You Got to Eat More to Lose Weight!


Forget about eating your traditional 3 big meals of Breakfast, Lunch & Dinner everyday and start eating 6 smaller meals each day. By eating 6 smaller meals 2-3 hours apart you keep your body’s metabolism (your fat burning furnace) up and running longer meaning you’ll burn more calories.

Whenever you eat a big meal, skip a meal, or wait longer than 6 hours before eating a meal your body’s metabolism slows down and doesn’t burn as many calories.

Just like a fireplace needs proper amounts of wood to keep burning your body’s metabolism also needs to be constantly fed calories to keep it burning fat.

What happens when you forget to put wood on a fireplace or wait too long to put wood on a fireplace? The fire either goes out or doesn’t burn that much. This is what happens to your metabolism when you skip meals and wait too long between meals to eat.

Eating a big meal is like throwing an entire stack of wood on a fire making it go out quickly. Eating 6 smaller meals is like throwing smaller pieces of wood onto a fire throughout the day making it burn longer.

We only train our bodies to stay in survival mode (see page 9) every time we skip meals or wait too long to eat in between meals. Our bad eating habits forces our bodies to burn more muscle than body fat for energy.

Eating 6 small meals a day puts you in a better position to preserve the muscle you already have and prevent your body from storing or holding onto fat!

Do you eat more when you’re hungry or not hungry?

The hungrier you are the more you’ll overeat and put on fat when you sit down to have a meal. Your hunger increases every time you skip a meal or wait longer than 4 hours in between meals.

Eating 6 meals a day keeps your hunger levels way down. You will stay satiated longer and eating 6 meals a day keeps your energy levels high throughout the day.

Every time you eat a meal it has to be digested and processed by your body. Your body has to burn calories in order to digest the food you eat. About 10-15% of the total calories you eat are burned during digestion.

A person who eats 6 small meals a day will burn 2-3x more calories as a person who eats only 1-3 meals a day. When you’re eating more meals spaced out 2-3 hours apart your body will spend more time burning calories digesting food rather than spending more time storing fat and burning muscle for energy.

To determine how many calories you can eat in each of your 6 meals, just simply use the weight loss center and see how many calories you need each day depending on your body weight & divide that number by 6.


You Can find out how many calories you can eat in each of your 6 meals by using the Weight Loss Center.  
 

For example, a typical day eating 6 small meals may go like this for a 160lb person:

  1. 1st they would look at the chart & see they would need 2080 calories a day


  2. 2nd they would divide that by 6 or look at the chart again and see they can eat 347 calories each meal.


  3. There meal schedule may go like this:

    • 7am(breakfast) 347 calories

    • 9:30am(snack) 347 calories
    • 12pm (lunch) 347 calories
    • 2:30pm(snack) 347 calories

    • 4:45pm(dinner) 347 calories
    • 7:50pm(late snack) 347 calories

    2080 total calories

The weight loss center will also tell you the amount of calories you can eat in each meal if you decide to cut 250, 500, or 750 calories a day to lose weight.

If you do decide to cut calories to lose weight, we recommend you start off cutting 250 calories a day.

If that same 160lb person decided to cut 250calories their meal schedule would be same as above but they would now eat 334 calories each meal.

(2080calories – 250less calories)=1830 calories divided by 6meals = 305 calories each meal