Meal Plans

Eating well whilst losing weight

People who miss breakfast are less likely to lose weight. Breakfast is, in fact the most important meal of the day and is essential for getting your metabolism firing. Eating regularly is the core to loosing weight. Instead of eating 3 large meals a day, eat smaller meals every 2.5 – 3 hours. This ensures a more regular flow of nutrients into your body, helps raise your metabolism and reduces hunger pangs. In contrast, energy levels drop significantly whilst we sleep hence it is harder for our bodies to burn the excess calories eaten during a late evening meal.

It can take up to 20 minutes for your brain to register that your stomach is full after you have finished eating. Therefore don’t rush food and chew well as the more slowly you eat, the fuller you will feel and chewing well aids efficient digestion.

Foods high in protein make you feel fuller quicker and for longer. Choose fish or white meat over red meat as the saturated fat content in white meat is lower.

A pound of body fat is the equivalent of 3500 calories and therefore by reducing daily calorie intake by 500 calories a day would be the equivalent of nearly a stone in weight loss in a month. Increasing cardiovascular exercise will also help burn the fat.

Include carbohydrates with a low glycaemic index as these complex carbohydrates take a long time to digest and have a more prolonged release of energy. Foods rich in complex carbohydrates include vegetables, whole grains, and beans.

Drink plenty of water. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes.

Sample 3 day Meal Plan