excited to try

by Pam
(Elk Point,SD,USA)

I am anxious to try this technique. I am hoping it will keep my blood sugar at an even level and coupled with reduced carbs and resistance training I will drop the extra weight that seems to have locked onto my body.

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Eating When You Are Not Hungry.

by Carol Stevenson
(Coffeyville,Ks. USA)

My doctor has told me to eat 5-6 small meals a day due to health issues I have.

Also, I'm on aprox. 20 different medications & at least half of them say to take with food. I have Colonic Inertia (They are planning to do a Total Collectomy on me). Due to the Colonic Inertia (inability to have a BM) most of the time I do not feel hungry.

I always believed that you shouldn't eat when you are not hungry. I would dearly love to lose weight but I do not know how much of me is fat & how much is retained poop. I am guilty of skipping meals & only eating when the medicine causes me to be nauseated. Sometimes my husband will cook & bring me a plate or bowl of food when I'm not even hungry & I feel obligated to eat it for 2 reasons:

1.I was brought up not to waste food. To eat everything on your plate.

2.He went through the trouble to fix the meal & make me a plate & bring it to me. I don't want to hurt his feelings or make him mad.

So.... bottom line is..... I'm not sure exactly how much I weigh (without excess baggage)or how much weight I need to lose. However, these sound like some excellent & logical weight loss tips & I will try them. I'm so... tired of looking like I'm 8 months pregnant.

Thank You,

Carol Stevenson

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Jun 06, 2011
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small, frequent meals
by: Steve

Hi Carol,

Nice to hear from you.

I completely understand how you feel and you're absolutely right! You should not eat if you're not hungry, period!

Whilst having 5-6 small meals a day is a great goal to aim for if you have a fast metabolism and you do get hungry every few hours throughout the day, it is not necessarily something that everyone needs to do or should do.

If someone has a sluggish metabolism and they have 5 or 6 meals a day, they are very likely to put on weight! It simply doesn't make sense for these people to eat that frequently.

However, hypothetically, if you start off having your standard 3 meals a day, breakfast, lunch and dinner, and then, over time, as your metabolism speeds up as a result of your regular exercise habits, etc. you can then slowly increase your meal frequency.

I think this is a far better approach than simply giving everyone a broad recommendation to have 5 or 6 meals a day.

I hope this helps.

Regards,

Steve.




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Great principles - Makes complete sense!

by Mark
(Chapel Hill, NC, USA)

I had always heard that small meals would be better, but never actually knoew the science behind it - now that I do it makes total sense. I look forward to continuing to put these plans into practice and watch the weigh fall off - when combined with a cardio exercise routine.

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Low thyroid vs exercise and diet

by B.J.
(Qld, Australia)

Hi,
I have been reading up on low thyroid function for a while now. A while back I tried a different eating regimen, the 6 meals a day, but it didn't work for me at the time perhaps because living on a yacht I did not always get a chance to exercise.

I am in my 50's and used to go to the gym for years, then stopped for 6 years. Now I have returned to the gym and am trying to eat only 6 small meals a day but find it difficult to eat even that much. I do have a little weight to lose, around 8kgs, having lost 5kg in the last 3 months. What is bugging me is the fact that I go to the gym for around 40 minutes (to work out, not socialise), and am finding it so hard now to lose that weight that 10 years ago I would have just NOT put on!

Perhaps it is time to try a thyroid supplement. I am an active person and it is driving me nuts!

Thank you,

Brenda

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Mar 28, 2011
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Exercise and diet as we age
by: Steve

Hi Brenda,

Thanks for your comments.

I think everyone would agree that it gets harder to keep the weight off as we get older. I'm currently 37 and have certainly noticed that it is a bit harder to stay in lean condition compared to a few years ago.

When it comes to the 5 or 6 small a day, you're absolutely right! It is not for everyone but it is certainly a good goal to aim for over time and as your lifestyle permits.

A natural thyroid supplement may be beneficial however, I would try a few other options first. Here is what I suggest doing to start with:

1. Try a low-carb diet for at least a month. I have had some great success with people over the age of 50 following a low-carb diet. I know it may be a bit hard to stick to long term but it seems to work really well for this demographic.

2. Make sure you perform resistance exercise on a regular basis. One of the reasons why we tend to put on weight as we age is simply because we lose muscle as we get older. This can make a big difference so perhaps give it a go.

3. Perform cardio every day. 30 minutes of cardio at a reasonable intensity may be just what you need. Find they type of exercise you enjoy so you can make it a permanent part of your lifestyle.

4. Try a thermogenic. A thermogenic fat burner may be beneficial too. XLR8 Thermogenic is a good example of a top-quality thermogenic. This may assist your fat-burning efforts.

If, after trying these strategies, your results are limited, then you may like to try a natural thyroid-boosting supplement.

Brenda I wish you all the very best with achieving your weight-loss goal and please let me know how you go.

Regards,

Steve.

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Takes an injury to find out your medical issues.


(N.E PA)

I had recently developed a serious back injury from falling down a set of stairs. During my treatment, I requested my medical records and while I was reviewing them it came to my attention that I was previously diagnosed with Type 2 Diabetes. I know my doctor discussed the possibility after my last blood test but he never told me that was his determination.

He stated "control your diet and we will get another blood test done in 3-4 months." I have learned a lot after reading your web site and am looking forward to trying your suggestions. Thanks for being a comforting resourse for all to utilize in controling our futures!!

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Weight Loss and 3 meals a day - Confused!!

by Joanne Ford
(Perth WA)

Hi,

A couple of years ago I went to a weight loss clinic and followed their advice and diet to a T, resulting in a weight loss total of 20kg. I maintained this for 5 years.

In the past year with moving from NZ to Australia, I have put on weight, some of this due to comfort eating and some because of new foods. However I have decided to loose the 4kg I have put on but I am so confused, so much of what I read tells us to eat 5/6 small meals a day, other places tell us to eat 3 meals and 3 protein only snacks.

The weight loss clinic I went to, showed us a dvd that by having a 5 hour gap in between food, a natural weight loss hormone kicks in and we need that hormone to kick in to loose weight.

My problem is I am so sick of high protein, low carb- so if possible could you shed some light on some of the myths out there regarding the 3 meals veres the 5/6 meals.

Thank you for your website, its a great read.

Joanne

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Jan 03, 2011
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Meal Frequency
by: Steve

Hi Joanne,

Great to hear from you. Thanks for your comments, questions and feedback.

There seems to be quite a lot of confusion with respect to meal frequency and weight loss.

I strongly believe that smaller, more frequent meals is the best way to go to assist people's weight-loss efforts. However, there is quite a lot of research indicating that there is no advantage in doing so and there are also people who I believe should not use this principle straight away.

There are several reasons why the research may come to this conclusion. It could be because of the subjects used, i.e. overweight people with slow metabolisms or what indicators they were examining, i.e. overall fat loss, appetite markers, etc. Sometimes research comes up with conclusions that don't fit 'real world' application. Let's face it, fitness competitors and bodybuilders have been using this principle for years with great success.

I am certain that eventually there will be research that demonstrates the benefits of having small, frequent meals on weight loss, insulin response and muscle preservation.

However, if a person wants to lose weight and they currently only have 1 or 2 meals a day, it is not suitable for them to jump to 5 or 6 meals straight away. It will result in them gaining weight due to too many calories overall. However, they should have 3 meals a day and then as their metabolism speeds up, they should gradually increase their meal frequency.

When it comes to growth hormone production as a result of reduced meal frequency (5-hour gap between meals), I believe that the amount of growth hormone produced is not enough to have a significant fat-burning effect. Furthermore, the depression that occurs to your metabolism and the loss of muscle that may occur as a result of the gap between meals, certainly overrides any minor benefit.

As far as what to eat, I definitely believe you should have protein with every meal and/ or snack. However, it doesn't have to be much and I'm certainly not a fan of low-carb diets unless you have a medical condition that requires you to follow that approach (i.e. insulin resistance).

A small amount of protein from nuts, seeds, cottage cheese or a tin of tuna is certainly sufficient. Plus, by consuming carbs mainly from natural sources like, fruits and vegetables you can reduce the insulin response that results from carbohydrate consumption.

I hope this helps Joanne.

Regards,

Steve.

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5 or 6 small meals a day may be a long term goal for some people

by Steve
(Perth, Western Australia)

There is no doubt about the benefits of having 5 or 6 small meals a day. However, I must admit that it isn't something I always recommend people do straight away.

When I was involved in the fitness industry industry many years ago, people would come and see me to find out how they can lose weight effectively. Of course when I would ask them about their current nutritional habits, many people would say that they only had 1 or 2 meals a day (this was one reason why they were overweight in the first place!).

In these cases the person's metabolism is obviously quite slow. Therefore, it simply doesn't make sense for them to go from 1-2 meals a day to 5-6 meals a day; the increase in meal frequency is too much and even though they will only have small meals, it is still probably too many calories and they will likely put on weight by following that approach.

However, it is something they can work towards over a period of time. For example, I would suggest they start by having 3 small meals a day and do this for a period of 4-6 weeks while their metabolism gradually sped up. Then, I would have them monitor their appetite and when they would start to feel hungry we would have them to increase their meal frequency to 4 small meals a day. They would then do this for perhaps another 4-6 weeks. Finally, as they started feeling hungry again we would have them increase their meal frequency to 5 or 6 small meals a day.

During this whole process the people would be losing weight, which would help to keep them motivated and even after they get to the point of having 5 or 6 small meals a day some people may still feel hungry so we would then start increasing their meal portion sizes! Even though they started eating more food/ calories overall, because their metabolism was now quite fast, they did not put on any weight!

Overall, whilst 5-6 small meals a day is a great goal to aim for, it may not be suitable for everyone to do straight away. If necessary, perhaps try following the procedure that I've used in the past and see how you go!

All the very best with your weight-loss efforts!

Steve.

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Protein! AHA!

by Sadie
(Los Angeles, CA )

The tip about including some protein in every meal (every 5-6 hours) was extremely helpful to me-- I have been trying to find a balance, and I know my body functions better with reduced carbs increased protein- so seeing that it should be included in every meal to boost my metabolism really helped me. You have validated what I thought i needed and I look forward to working this program!

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