six small meals

anonymous asked:

I'm currently eating between 500 and 600 calories a day. Anything more feels like too much and I start to panic. I know 500 is really low, so any tips on boosting metabolism?

I would suggest eating breakfast, or small six mini meals through out the day.

Coffee is also good and helps curve hunger however don’t drink to much of it. If you need more caffeine, swap it out for some green tea.

Add some heat to your meals! Spicy foods apparently (I don’t know how true this is) have a has a thermogenic effect which can help the body burn up to 90 cals immediately following a meal.

Drink water before and after every meal!!! You’ll feel less hungry throughout your meal and you’ll help your metabolism!

Give yourself a cheat day! This doesn’t probably shouldn’t include fatty and gross junk foods but instead fruits and veggies! Eat more cals then you usually intake of them. So you don’t fall into a plateau.

And always stay safe love💕

Finally time to get to it.
Anyone have any advice for starting to lose weight?
Working out every day? Is it best to eat three meals or six small meals a day?
Are there any supplements that actually help boost metabolism? Mine is fucked from my meds.
I know there’s no magic pill. You gotta diet and exercise but is there a pill that can help when your body’s system works against you?

Let’s get some solid clarification on the timing of your meals. Not only do I not want you skipping meals, I also don’t want you “grazing” throughout the day. I don’t want you “eating small meals”—you know, the six-small-meals-to-boost-metabolism theory. I think that’s utter crap. When you snack throughout the day or eat many small meals, you release insulin. This insulin release promotes fat storage, because your body is trying to burn off and utilize a constant flow of sugar to the bloodstream from nonstop eating.
Also, we often don’t remember to count the small snacks we grab when considering our daily calorie allowance. Studies show that many people don’t feel satiated from a small meal, either, which can then cause them to overeat throughout the day to make up for that lack of satisfaction.
I want you to eat every four hours. There’s only one time of day when I want you to snack, and that’s between lunch and dinner. Your snack should be something substantive. Eating every four hours stabilizes your blood sugar, optimizes insulin production, and manages hunger—all of which are critical to weight loss and weight management.
—  Jillian Michaels, Slim for Life

strongstateofmind-deactivated20  asked:

Hi. I'm new to tumblr, and I love your blog! Especially the healthful tips section :) I was just wondering, recently I've been thinking about converting to a six-small-meals-a-day diet, because I find whenever I get hungry between meals I tend to binge, instead of having a healthy snack. Is this something you would recommend, or do you have other advice? Thanks.

xo Ali

That is definitely something I would recommend! What I’m doing right now is pretty much that–I’m having three balanced 300-350 meals daily, with a balanced 150-200 calorie snack between lunch and dinner (much longer stretch of time than between breakfast and lunch for me, but depends on your usual schedule.) And I always save an extra 100 “me” calories for a treat at the end of the day (so I don’t deprive myself! Because deprivation leads to binge eating.) [I eat mine at the end of the day so I have all day to look forward to it/think about what I really want most.] My biggest piece of advice is definitely to BALANCE all your small meals so you can be fuller longer. Basically, don’t half 2 cups of pasta for a meal, but instead have a half cup of pasta with a quarter cup low-fat cheese and 2oz of chicken or something. Or a piece of toast spread with peanut butter with some fat free plain yogurt on the side. Proteins and fats help carbs digest slower and prevent your insulin from peaking faster (which makes your body thinks it’s low on energy again, and requires even more food.) So, whatever you do, just remember lots of balance! And if it’s not “meal time,” feel free to snack on non-starchy veggies!

The Best Ways to Boost Your Metabolism

Kick it up a notch

The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy. This way, you can exercise for less time than it takes to plod along at the same pace and still get great results. 

Here’s how to do it:Exercise for 5 minutes at 3.5 mph. Increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds. Repeat the entire sequence 5 times, twice a week. (To get a more challenging workout, increase the incline or your pace.)

Get your omega-3’s

Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.

Make some muscle

Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t make it to the gym.

Turn to (green) tea

Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism.

But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.

Don’t slash those calories

It’s one of the most frustrating realities of dieting—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy.

Enjoy the afterburn

Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess postexercise oxygen consumption (EPOC), your body can take hours to recover from a robust workout (one intense enough that you can’t hold a conversation) and return to its previous resting metabolic rate. The windfall: Your body is actually burning more calories than it normally would—even after you’ve finished exercising. There’s a catch, though. The better shape you’re in, the less benefit you’ll get, because your fit body replenishes its energy stores efficiently. You can improve your burn by increasing how often or how hard you work out (think intervals)

Get started in the a.m.

Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries, or a spinach-and-feta omelet with a slice of whole-grain toast) shortly after getting out of bed literally wakes up your metabolism. “Eating breakfast gets the engine going and keeps it going”

Go ahead and graze

Noshing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Enjoying six small meals a day should do the trick; keep them around 300 calories each, or divide your usual day’s calories by six.

Trim the trans fat

You’ve heard they’re bad for you. But trans fats also slow down your body’s ability to burn fat. “They have an altered shape and make your biochemistry run funny”. Trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

Go organic

If you’re on the fence about whether to buy organic, this news may sway you: Fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins.

Think protein

Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.