LOSE WEIGHT BY EATING MORE

Although it may not sound possible at first, it is sometimes possible to get weight-loss results by eating more, rather than less.

The following tips can help:

•Eat frequent, small meals spaced three to four hours apart, rather than three large ones. Do not be tempted to skip breakfast in the morning – it will drain your energy and lower your metabolism, making it more difficult to lose unwanted fat. Eating five or six small meals through the course of the day, meanwhile, will help you avoid overeating by ensuring that you always stay full, avoiding the peaks and valleys in blood sugar that increase junk-food cravings. The frequent meals will also help keep your metabolism elevated all day long.

You should still make sure to keep track of the overall number of calories you are eating, using a food journal, and divide the total number of calories you should be consuming by the number of meals you expect to eat. Each meal should contain roughly the same number of calories, although if any meal is heavier it should be eaten earlier in the day. Try to avoid eating within three hours of going to sleep, since your body will not be able to use the calories for energy and they will simply end up being stored away as body fat.

•Rather than “giving up” unhealthy foods, “substitute” healthy ones. Cutting calories does not necessarily mean that you have to deprive yourself. Instead of fried chicken, for example, you can substitute grilled chicken, or substitute a lean turkey burger for a Big Mac. At the same time, you can substitute healthy, fiber-rich snacks like almonds or carrot sticks, for less healthy options like potato chips and cookies. Your cravings will not go away entirely – at least, not at first – but as long as you feel full, they will be manageable, and over time they will decline even further.

•Eat for nutritional content: You can eat a lot of food without going over your calorie limit if you choose so-called “low-density” foods that do not contain very many calories by volume. Vegetables are a perfect example: You can eat an entire plate of vegetables without consuming very many calories at all. Aim for meal choices that are high in nutrients and low in calories, and you will never feel hungry. Also try to work more fiber into your diet, since it will help you feel full faster.