Diet & Fitness Blog
Tweak of the Week: Eat More, Weigh Less
Email PageStaff Writer
One of the most basic tenets of weight loss is to burn more calories than you consume. It's not terribly complicated, but it can easily lead to one of the most common weight-loss misconceptions: The less you eat, the more you lose.This truth does apply to a certain extent -- if you eat more calories than your body needs to maintain your weight, you will gain weight. However, if you suddenly drop your caloric intake too low, your body will think you're starving and go into survival mode. If you don't eat enough, you will sabotage your weight-loss efforts.
A healthy diet generally won't drop your caloric intake below 1,200 calories, but you will need to find your "magic number" for optimum weight loss. Research suggests that women who consume less than the optimal amount see their resting metabolic rate plummet by as much as 45 percent.
"Don’t be surprised if you need to adjust your calories several times throughout your weight-loss journey, especially if you have a lot of weight to lose," says registered dietitian Nicole Bengtson, LD/N. “Your calories will need to be adjusted to account for your changing weight, activity level and metabolism.”
The best way to lose weight is to keep your metabolism firing on all cylinders by eating enough calories, which can be accomplished by following these simple steps:
Always eat breakfast. I know, I know, there's no time for breakfast, you're not hungry and you can save some calories by skipping it, right? Wrong! While you're asleep, your metabolism slows down, and it doesn't pick back up until you eat something. Eating breakfast is crucial for boosting your metabolism first thing in the morning and burning more calories all day long. It doesn’t need to be a hot-cooked breakfast that takes long to prepare, either.
“Even if you just grab a piece of fruit and a string cheese on your way out the door, you need to at least eat something to get your system going in the morning,” Bengtson says.
Eat more often. That's right, eating every two to three hours will not only keep you from gorging at meals because you're starving, but it also keeps your metabolic rate higher because it takes more energy to digest food. Shoot for eating smaller meals and snacks -- yes, you can snack! Aim for 200 to 400 calorie mini-meals every few hours and keep your metabolism stoked.
Plan your meals. It does take a little work to learn to plan ahead, but once you get into the groove, it's a piece of cake. You'll find that by knowing what and when you’re going to eat, you have more energy throughout the day and you'll have a steadier stream of nutrients supplied to your body. The other key is to make sure you have proper snack foods on hand, like whole grains, fruits, vegetables and nuts -- anything that's high in fiber is helpful, too.
Once you get your body used to a regular healthy routine, you'll be on your way to serious weight loss without the starvation associated with it.
The best way to find out exactly how many calories you need is by using the eDiets calorie estimator -- free when you join eDiets. Get your own personalized meal plan, fitness routine and the support you need to reach your goals!
Do you have a simple weight-loss tweak you'd like to share? Post it below.
Labels: breakfast, calories, diet, dieting, health, healthy-living, lose-weight, metabolism, myths, nutrition, nutritional, tweak, weight, weight-loss
Comment by 
wotdaheck said... - Monday, January 12, 2009 12:23:00 PM
Try to get off the meats & hard cheeses. Cottage cheese (2%) is a good sub for hard cheese.
There is something else we must all do & I hesitate to use this word (I don't like it either)
---EXERCISE---
So there you have it--get up off your fat ___. Run around and have some healthy snacks.
Comment by Connie said... - Monday, April 06, 2009 2:13:00 PM
MOST people can not keep track of calories in their head and the counting/recording becomes a chore so just shoot for 300 cal breakfast, 100 cal snack, 300 cal lunch, 100 cal snack, 300 cal dinner, 100 cal snack for a 1200 cal diet. It does not have to be exact. just get close and all you have to remember throughout the day is to eat on time.
Comment by 
said... - Monday, April 06, 2009 5:35:00 PM
I was a child in the 70's & I can remember when I did Weight Watchers as a young teen because I was chubby. My Mom & I did it together because she did weigh ins at the meetings. You use to eat a lot of food on the old weight watchers program & you would lose like crazy. I wish I had that program now. I ALWAYS feel so hungry on programs today. When you are in starvation mode your body just does not lose weight or loses very slowly.
Comment by karen said... - Monday, April 06, 2009 5:53:00 PM
I am diabetic and control it with diet and aerobic exercise, walking 5 times a week, 3-5 miles each day. The diabetic diet credo is the same as what is being said here; smaller, more frequent meals and snacks, and I would like to add that I aim for consistent carbs in my system all day by eating a protein, (good) fat and carbs at each meal or snack. Fruit and lowfat string cheese for breakfast or snack gives you all three. For lunch and dinner make half of your plate green; salad or veggies. I also avoid anything with added sugar, especially high fructose sugar. Because of my diabetes I also avoid white bread, white potatoes, rice, white flour, ice cream, etc. Steamed veggies, grilled meats, no battered and deep fried anything! I have weaned myself from flour coated, sugar laden and fatty foods and don't crave cookies, cakes or candy, well maybe a little dark chocolate occasionally... One more thing, keep a food diary, read food labels and learn what is in your food. And never eat food that people bring to work and leave in the breakroom!
Comment by _Priscilla said... - Monday, April 06, 2009 6:05:00 PM
I find that writing down what you eat daily in a food journal helped me lose alot of weight. Once I realized how much food I was actually consuming I became more aware of the changes that I needed to make! Portion control is also important. I exercise everyday usually finding what I do love to do more helpful in order to keep up with it! Also find some friends to work out with. It helps to have buddies who are into health and fitness as well, and it keeps you on your toes start to speak.
Comment by said... - Monday, April 06, 2009 6:41:00 PM
Eat more fresh fruits and vegetables, increase your water intake and exercise more. It has always been this way since I was a kid and now I'm 50 = phew!
Enjoy an indulgence once in a while but not daily. Celebrate a birthday, yes, have a piece of cake and a scoop of ice cream.
If I buy the junk food for home, I'll eat it. I still enjoy popcorn but now eat the natural version and it's good with a sugar-free soda.
Get a hobby or craft you like to work on and distract yourself from food. Live a healthy lifestyle for you not for greasy-fattening-sugary-caloric-overloaded food!
No matter what we are all beautiful women!
Comment by Quinceyface said... - Monday, April 06, 2009 7:14:00 PM
This seems like the information I needed. I have been dieting for 2 weeks and gained 2 lb.., Maybe need to eat more often. Thanks for the tip
Comment by said... - Monday, April 06, 2009 8:19:00 PM
Eating with small utensils like a shrimp fork and and egg spoon will allow you to stop eating so much in one bite. Once you slow down the quantity of food you are eating your body feels full faster.
Comment by said... - Friday, April 10, 2009 1:50:00 PM
I really don't know what the answer is - I have an estrogen profile which means I am estrogen dominant which makes you curvy.
once I discovered will power and exercise i thought I had found the perfect solution, even if I was slightly hypo thyroid. This strategy generally worked - until the menopause. Six kg came on immediately - and nothing will shift it, unless I eat less than 1,000 claroies and burn about 600 cals. every alternate day in the gym.
I am besides myself as I can only lose 3 of those 6 kg. My regime is so draconian that the weight only stays off 2 - 3 months before it all comes back on again.
Nothing works now - because I have been exercising and eating a low claorie diet for years, I have to keep dropping lower to achieve a deficit. Weight Watches can't deal with this - no eating plan can becuase the changes have been hormonal, and massivley so
I bet even the experts here can't help - honestly
Comment by roscooler said... - Monday, July 06, 2009 3:24:00 PM
I would like to say that 1200 calories is a tad low if you are active and on an oversize regime.
also just jogging on a machine prolly won't do it either people need a resistance program to keep the metabolism reved longer up to 30 hrs? after work outs.
A body mass study conducted by The Human Performance Laboratory at The University of Wisconsin demonstrated that weight training of a specific variety and rep scheme elevated metabolic rates (measured though VO2 max) for thirty-nine hours.
In comparison, the average forty-minute cardio session elevates the metabolism for only a few hours post-exercise.
True elevation of metabolic rate did not occur if weights were too heavy, involving exercises that were done for less than six repetitions. This involved compound weight-training movements such as squats, rows, bench presses, and curls.The ideal way to do this is not with machines, Pilates, or baby dumbbells, but with free weights.
Similar studies revealed a twelve-hour increase in metabolic rate using a program of about eight exercises,four sets each, and using eight to twelve reps taken to momentary completion.
And eat protien up the ying yang.
lose 1-2 pounds a week so the giant bag of skin holding our fat asses doesn't manifest a new problem later on.
1200 calories would not sustain good muscle gains and weight loss.
try all ya want it wont work. you'll be back fatter and miserabler than ever...
Good day,
Oscar
Comment by said... - Monday, July 06, 2009 4:11:00 PM
It is truely key to eat small meals throughout the day. I have been on the GI diet for 1.5 weeks and this am on the scale I have dropped 9 lbs! I'm really not starving or anything. My calories are about 1500/day and I am very satisfied. I plan to add excersize next week and I know I'll get more hungry, but as long as I add more fruit and veggies and lean protein, I think I'll do great! Motivated!!
Comment by said... - Tuesday, July 07, 2009 11:55:00 AM
My biggest problem is that I do forget to eat. I will go all day and it just doesn't occur to me and I don't get the hunger pains. I am usually reminded that I need to eat and then when I do eat, I get full really quick. I have found that I have to schedule reminders in my cell phone that prompt me to eat. If I do eat like 6 small meals a day, I lose like crazy, but then I get so sick of constantly eating.
Comment by said... - Monday, October 26, 2009 9:03:00 AM
LOVE Connie's suggestion of a ballpark figure of your meals/snacks! It is a hassle to jot down your daily intake,..so I'm going to start this plan today!
There are alot of other great tips on here as well!
Comment by said... - Monday, October 26, 2009 12:30:00 PM
in my opinion:
1. eat in the rigt time(3 times a day in the regular time)
2.stop if you feel full
3.cook in the healthy way(if you fried use olive oil or duogo)
do not use the oil twice.and cook twise or more
4.do not eat rice or other carbo more than the body need
it will be usefull to me
Comment by said... - Monday, October 26, 2009 1:40:00 PM
The problem is once I eat something I feel like I'm hungry all day, does anybody know why that is. I know skipping breakfast is not a good thing but if I don't eat breakfast
I can go all day with out eating which I know is not good. I never had a big appetite but as I'm getting older and the weight doesn't come off as easily as it once did I'm trying to get on the right track and eat right, and suggestions?
Comment by said... - Monday, October 26, 2009 2:28:00 PM
This is very true. I had 10lbs to go after doing Weight Watchers and I eventually hired a trainer at the gym. She encouraged me to up my food intake and also suggested I stick to lean protein and steamed veggies only at night (no carbs). I didn't believe her and kept a diet diary for a month. It showed me how my weight went up and down to a total net loss of 1lb over 30days. I took her advice eating breakfast for 300cal, a snack at 11am for 300cal, lunch at around 1 or 2pm for 400cal, a snack for 200 cal mid afternoon and then no calorie counting at night but a palm sized lean protein portion plus steamed veg for dinner and I lost 15lb and have kept it off for over a year.
Comment by Lady Mantis said... - Monday, October 26, 2009 11:44:00 PM
I like this type of meal planning and it works for me, except I'm now working the 3rd shift and have to sleep during the day. I try to apply this to my new shift but it's difficult do you have any suggestions?
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