The most important secret is to eat a nutritious breakfast. Yes, you must start the day off right. It’s important to jump start your metabolism every morning and eating a good breakfast is the best way to do it. 30% of your daily calorie intake should be at breakfast. Why is this so important? The earlier in the day you start your metabolism working the more calories you’ll burn that day. After dark your metabolism slows down and by bedtime you’re burning almost nothing. If you wait until lunch to eat, you wasted half a day of calorie burning. Eating breakfast is something you have to ease into. Most people who want to lose weight have the same problem. They don’t eat breakfast or don’t eat what they should to start burning calories and they don’t exercise in the morning. These are the two things necessary to losing weight.
O.K., now you know the classic mistakes that overweight people make. Now it’s up to you how bad do you want to lose weight. Can you change your routine? It’s up to you.
I will give you some help. Most people can’t jump out of bed and sit down to a big meal. But you can do it in stages. When I get up I eat a bowl of oatmeal, juice and coffee. Then exercise for 30 minutes, some days I walk and some days lift weights. That will build my appetite and I’ll come back and eat more breakfast. Yogurt and fruit is great after a workout and add some more protein with an egg. Then at lunch you want another 300 calories of carbs, like a salad but watch out for the dressing, it can be 300 calories just for the dressing. I like a sandwich for lunch, I like swiss cheese on rye with a piece of fruit. Now you probably have about sixty percent of your daily intake and its just 1:00 p.m. That’s a good thing.
The second secret to losing weight is to set a cut off time. You want to establish a time each day that you won’t consume calories after that time. This is a hard one, and every day will be a little different. Your goal is to stop eating or consuming calories three hours before bed time. Remember after dark is the time your body functions are slowing down. Your metabolism is burning much less calories than say in the morning. That’s the reason you want to start burning early as possible.
The next secret is to change the way you distribute your calories. I said earlier that I believe in eating 60% of your calorie intake before 1:00 p.m. or so. Eat something again around 3:30 like a yogurt to hold you until dinner. Then about a 300 calorie dinner about 6:30 or 7. Drinking water is important when you diet, so keep a bottle of water with you all the time.
The last secret I’ll share with you is to make nutritious choices when you pick your menu for the day. A man who wants to lose weight can probably eat about 1500 calories a day and lose weight. A woman would have to eat about 1200 calories a day to lose weight. Now in order to maintain your strength on a small amount of calories you have to pick foods with high nutrition. Read all you can about nutrition and get a book that will help you count calories. Avoid foods with high calories and avoid preparing foods in ways to increase calories like cooking with butter or lard.