I was eager to write this next post yesterday (Monday), relaying more juicy fat loss stuff from the book...until I was stuck on a bus for nearly 4.5hrs...arrghhh. I wont complain though, in fact I will count myself lucky that I was not one of the thousands of poor motorists stranded overnight. And at least there is an option for me to get off the bus and ski home...if only I had the right gear. Oh and I reckon I'll give that London Walk a miss for now
But while I was on the bus, there was just one thing going on my mind...I'm missing fivesies...oh no, now I'm missing eightsies. You see, since reading the book, I've become a bloody hobbit! I'm eating 6 meals a day! Now this is one big change in my lifestyle that has made me stress out a little bit at first but I sussed the habit and boy does it work.
Ok, I'm sure we've all heard that eating small meals throughout the day is better than having the traditional 3 main big meals but I am sure most of us here would be thinking (as I did), that surely it wont make that much difference? As long as we maintain our calorie deficit consumption, we'll lose weight, right? Well you'll lose weight but not as quickly and efficiently. Eating 5 to 6 meals a day makes a BIG difference! The book explains why this is in some detail but in a nut shell, the reason is because it increases your metabolism rate considerably so you will burn fat more quickly and efficiently. In other words you become a FAT BURNING MACHINE! 6 meals is the most ideal number. No more, no less. Any more would be pointless as the meals are too close together to digest. 5 meals is a good effort and you will see results but 6 is the best. Most of you will have a day job, so you can adapt this lifestyle easier than those of us with different shift works or freelance like myself. But whatever working life we have, we can adapt this habit by planning our day in advance (like what allsinging is doing, in fact she's doing it 2 weeks in advance, wow!!!). Have a pack lunch to cover 3 meals while you're at work will be a good idea. Seriously, I really recommend you try getting into this habit. There are further advanced steps such as ideally proportioning your protein, carbs and fat with each meal and "carb cycling" but I'll come back to that in another post. There's so much great tips to learn from this book but it can be overwhelming taking it all in...
If you dont adapt the 6 meal habit (but do try) then at least make sure you do not, at any time, go hungry. If you do, your body switches to starvation mode by decreasing your metabolism. That is worse thing that you want to happen to you if you are trying to lose body fat because this means you will struggle to lose the weight despite all your exercises and calorie watch.
I really jumped the gun here, as I didnt intend to cover that part of the book yet but my bloody bus journey lead me to it!
I'll backtrack and cover the next important element in our fat loss goals, which is knowing your calorie consumption maintenance level. Its the key to losing weight (body fat) healthily. Once you have this figure, you can then work out your target calorie consumption for a healthy fat loss track by also factoring your activity levels and exercise programs.
But before I finish this post, I want to mention one other habit that is also crucial (imo) to this fat loss project and one that the book strongly encourages. Record everything you eat, at least the calories and weights. Do it on a spreadsheet is easiest. Of course some of you already do this with an online facility but personally I think a spreadsheet is the best way. I created templates if any wants them. You might think this is all time consuming but it isnt so much. At the beginning it is but after a week or so, its a synch to update. Use the same spreadsheet to monitor your body fat loss, waistline, bmi and other body measurement needed for body fat formulas which I'll cover later. If you are not a spreadsheet person, then just write it all down.
In fact record your meal details, the day before (remember it helps to plan your 6 meals, if you will make the effort). Here is an extract in one day of my life as an example. I did this one on Saturday evening, planning what I will eat on Sunday. It only takes me 5-10 minutes to plan because by now I have a record of all my previous consumptions which I simply scan through and copy what I feel like having. Notice that every meal has a balance of protein, carb, and fat but I am still yet to master the proper ratios. The book actually gives a great food group reference guide which helped.
Alright I'm feeling drowsy writing, and you probably have fallen asleep after my 1st paragraph.
So by now I expect we're all, reciting our goals, doing our exercises, planning our meals, measuring ourselves, monitoring our progress, recording everything down and ENJOYING the whole process, like I am! Fat loss, is a great fun project in its own right, and will change our life for the better! Why am I sounding like a salesman now? I swear my character is changing every day...
My girls were very young then and I couldn't get out much so needs must.
