the notebook
Lose Weight by Eating More
Today, in North America specifically, we've gotten used to eating 3 meals a day. Most adults skip breakfast, bringing that total down to 2 meals. We're starving our bodies and we sit there, wondering why there's a huge upswing in obesity and laziness.
What is metabolism and how does it work?
Metabolism is the body's process of storing and creating energy. Fuel is required for our metabolism to do its job properly. That fuel is provided by the nutrients contained in the food we eat.
When we're kids, we eat as often as possible. Breakfast when we wake up, a mid-morning snack, lunch, then an afternoon snack, and finally dinner.
As we grow older, we eat less often; going from 4 or 5 meals as kids, to 2 or 3 as adults. Eating this infrequently puts the body into starvation mode — meaning the body stores everything it takes in anywhere it can.
What does that have to do with losing weight?
These days, I'm always hearing parents complain about how rambunctious kids are. That they're always running around, being hard to keep up with. Part of this has to do with the disparity between their energy levels — which is maintained by our metabolism.
A faster metabolism gives you more energy. A slower metabolism means more stored energy and less fuel for your body's use. Kids have a higher metabolism because they eat more often and their bodies are lean, energy-burning machines. Adults generally have slower metabolisms from eating larger meals less often.
How do I increase my metabolism?
If it's not obvious yet, the simple answer is to eat smaller-sized meals more often. When you're only eating 2 or 3 times a day, your body is starving for fuel and craves more food when it's that mode. Instead of starving then stuffing, eat smaller meals and eat them every couple of hours. Small = 1 portion of protein + 1 portion of carbohydrates, fruits, or vegetables.
What is a portion?
Portions are different for everyone. A good rule of thumb is that a portion is approximately the size of your closed fist.
For a man about 6 feet tall, a full chicken breast might equal 1 portion of protein. On the other hand, a petite woman might only need half of a chicken breast for her 1 portion of protein.
By eating the correct servings more often, we're telling our body it doesn't have to worry about when its next meal is. If our body knows fuel is coming in regularly, it stops holding onto the stores of fat it's created and starts burning it, increasing its ability to metabolize what we're giving it.
Another great benefit to eating more often is a more consistent blood sugar level. This keeps your energy level more constant throughout the day. Say goodbye to the post-lunch zombie!
A higher metabolism burns fat
By eating smaller meals every couple hours, we keep our body working. When a body is working, its metabolism increases, giving us more energy to get through the day. Over time, if you maintain a higher metabolism, fat will start to disappear from all the places it's been hiding. You'll feel much better and start looking better too.
