EAT SMART, EAT OFTEN

EAT SMART, EAT OFTEN

Any fitness expert will tell you that fat loss begins with eating smart and not with working out. Because people have become so engrossed with how much or how little they eat, it’s no wonder that more and more fad diets are being introduced in the market each year. It’s come to a point where 

some people are technically starving themselves

all in the name of weight loss. If you’re sick and tired of trying out the latest diets just to keep your weight down, you need to learn how to pace your meals and eat smarter. It’s really not only the type of food per se that is causing weight gain. It’s also when, how and how often you eat food during the day.

Let’s face it. Food plays a hugely important role in the body’s development. You will always be better off eating loads of low-calorie, high-fiber food, including plenty of fresh fruit and vegetables, healthy lean meats, fish and other protein, plus those whole grains and other minimally processed foods.

When you are selecting foods, make sure you don’t skimp on insoluble fiber, such as you find in leafy greens and other vegetables.EAT SMART, EAT OFTEN

This is because it is not digested in the stomach and small intestine, it simply passes on into the colon, sweeping through it like a natural brush. Fiber soaks up water to form a soft bulky mass, which moves easily along the digestive tract. Having a high-fiber diet helps your digestion and also helps you to feel fuller for longer and for fewer calories, EAT SMART, EAT OFTEN

all of which greatly assists with weight loss.

That aside, you need to eat regular meals, not to get into a destructive habit of bingeing and starving in order to lose weight. After all, if you don’t provide the body with the nutrition it needs, then you can’t expect it to perform the way you want it to. This is the main reason why eating smart will always be more effective than eating less.

For example, healthy snacks, like carrot sticks, are a top slimming aid - always eat a light healthy snack in the afternoon. There is a great reason for this and it revolves around insulin. A healthy snack boosts your metabolism and balances out your blood sugar EAT SMART, EAT OFTEN

Keep the snacks low calorie and high fiber too. Here are some heart-healthy snacks that will keep you going during the day for very few calories:

1 piece of fruit of your choice.

2 wholegrain crackers, lightly spread with a mixture of smoked mackerel, mashed with fat-free plain yoghurt and seasoned with pepper.

Half a small whole-meal roll, toasted and topped with low-fat cottage cheese.

150ml fat-free plain yoghurt.

Crudités – raw cucumber, carrot, celery and radish, as much as you like – with a tablespoon of reduced fat hummus as a dip.

A hot bowl of organic miso soup – the packets are available from good health stores and supermarkets.

Apple and a teaspoon of nut butter

A rye crispbread topped with a sliced tomato and a tablespoonful of low-fat cottage cheese.

A couple of pinches of mixed seeds

Homemade ripe banana milkshake (banana, milk, ice, sprinkle of cinnamon, optional)

A whole grain cereal bar with no added sugar

So, get snack-happy and fire up your sluggish metabolism by eating 4-6 small, nutritionally dense meals or snacks throughout the day instead of 3 big ones. If you live a moderately active lifestyle, this should be enough to keep your energy levels up and your fat-burning capabilities in top shape.

One last note, eating smart includes how you eat. Do not gobble down your food in front of the TV. Concentrate on what you are eating so that your body and mind fully register it and you are likely to feel fuller with less food. Also, never forget that digestion begins long before you swallow.

That way all the right enzymes can work on the food and start to break it down. If you do not chew your food properly, you are likely to suffer from indigestion and bloating, which work against you when you are trying to lose weight.EAT SMART, EAT OFTEN

Once you master the art of eating smart – which means frequent high-fiber, calorie-controlled meals, properly digested - you won’t just feel better, you’ll also help your body to develop lean and strong muscles. As long as you choose food that is healthy and all natural, you can expect to enjoy the benefits of having energy that will last you throughout the day.