Another thing you need to do (which I'm having a hard time mastering) is actually eating more smaller meals throughout the day. Have a good sensible healthy breakfast and then a morning snack, smart lunch, afternoon snack and then a good dinner is much better for you thank skipping breakfast, very small lunch and then splurging on dinner. You can't cheat during one part of the day to try and offset thinking you can eat extra during dinner because you've not consumed a lot of calories during the day.
The problem with this is by not eating your metabolism is sitting there not doing anything so when you start to consume calories your body's not sure when it's going to eat again so it stores everything for reserves. Since it's at the end of the day when you are settling down and not active then those calories get turned into fat for storage.
Your metabolism is like a hard working machine - in order for it to operate at maximum efficiency it needs to be used (small meals) while getting maintenance (healthy food mixed with exercise). You do this you will lose weight quickly.
Coach - I am going to respectfully disagree with you on this one. The food industry wants you to think that you need to be eating all the time. Think about that for one moment.
I started my transformation with 6 meals a day. I have found (though research) it doesn't matter when you eat your calories. I now skip breakfast most days. I often skip lunch and yes sometimes skip dinner. You want to make your metabolism go through the roof? Go a full day without eating and hop on the scale the next day. I guarantee you'll post a big number on the scale (e.g., between 5-7 lbs lost). The trick with fasting is learning to eat normally (not rewarding yourself) when you come off the fast. Fasting is the best diet ever invented but it is not in the interest of the food, diet, or supplement industry to promote that.
As reference for what I am talking about, Jack LaLanne's guru on diet and fitness was a man named Paul Bragg who wrote the Miracle of Fasting. One of the best books I've ever read. When you are overweight, your body has stored energy in the form of fat. You deny your body food, it will live off the fat and no harm whatsoever will occur with your muscle or other vital organs. Now, if you get really lean and ripped (e.g., well below 10% body fat) then it is possible to start consuming your muscles and vital organs. By eating all the time, your body has no incentive to utilize its own fat reserves. I know there may be many of you out there who disagree with me on this one but I've tried every diet out there. Jesus fasted 40 days and in fact, that is about the limit one can go without food before the body starts to consume itself.
Here are two excellent free Internet sites on fasting if your are interested:
Funny that we discussed this a few days ago because I just read in Reader's Digest that new research is showing the small meals over the day doesn't work. According to the article the small meals are not enough to satisfy you which will lead to eventually binging. Three bigger meals will / should lead to being more satisfied without adding extra calories.
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(( It was awful.I became bed ridden and in a wheel chair from being so week,I crawled to the bathroom,because I was too light headed to walk.I burn things in the stove,forgot stuff.Cognitive was horrible.I wrote Like I was dyslexic.