Amy Culver - The Queen Of Lean

12/29/12
Holiday stress

12/15/12
Holiday season isn't all just about food

12/01/12
Plan ahead to stay on the right track

11/17/12
Prioritize this Thanksgiving

11/03/12
Choose treats wisely during the holidays

10/20/12
Starting a weightlifting routine

10/06/12
Healthy body has right signs

09/22/12
You need a livable food plan

09/08/12
Tailor your food according to needs

08/25/12
Plan strategies for when life gets hectic

08/11/12
Traveling can challenge eating habits

07/28/12
Parenting your own inner spoiled child

07/14/12
Long-term motives create long-lasting results

06/30/12
Interval training works for anyone

06/16/12
Check ingredients when eating out

06/02/12
Get out of the house for your workout

05/19/12
Lack of sleep may lead to weight gain

05/05/12
Cooking extra saves time and calories

04/21/12
Even small changes can make an impact

04/07/12
Swimming is a good
all-around exercise

03/24/12
Don't let slip-ups destroy your plan

03/10/12
Make your lifestyle and health compatible

02/25/12
A little exercise can yield big results

02/11/12
Food plans can help you eat right

01/28/12
Moderation is weight-loss key

01/14/12
Give your weight-loss plan time

12/31/11
Combat post-holiday blues with activity

12/17/11
Choose holiday calories carefully

12/03/11
Good kitchen tools make life easier

11/19/11
Enjoy feast in moderation

11/05/11
Start planning holiday meals now

10/22/11
Don't buy Halloween candy too early

10/08/11
Theaters offer healthy snacks

09/24/11:
Try to avoid evening snacking

09/10/11:
Tips to stave off hunger pangs

08/27/11:
Stuck?  Reassess your routine

08/13/11:
Avoid peaks and valleys in diet

07/30/11:
Measure size of food portion to help tip scale in your favor

07/16/11:
Learn to love being thin

07/02/11:
Change your lifestyle; don't just diet

06/18/11:
Fruity thoughts to keep fit

06/04/11:
Water can ease cravings

05/21/11:
Working a pool into your exercise routine

05/07/11:
Stay focused, move forward

04/23/11:
Delay caving to craving

04/09/11:
Review of daily plan should include diet & activities

03/26/11:
Holidays are never-ending

03/12/11:
Measuring food is key to weight loss

02/26/11:
Food-logging can help in weight loss

02/12/11:
Find ways to make exercise fun

01/29/11:
Reserve time for your exercise program

01/15/11:
Substitutions for your holiday treats

01/01/11:
Moderation is key to good diet

2010:
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Avoid peaks and valleys in diet

You need to "eat enough" to lose weight.  But what exactly does that mean?  If you are overweight by 50 pounds or more and are either maintaining that weight or gaining, you are eating enough, and you need to eat less to lose weight. 

The American Dietetic Association recommends 1,200 to 1,500 calories per day for weight loss.  If you are particularly overweight, or have medical issues, your range may differ and you should always confirm it with your doctor. 

You have to eat enough to keep your body working steadily.  That is why it is recommended to eat five to six smaller meals instead of two to three larger ones.  This will help you avoid peaks and valley in your system.

When you eat a large meal, your body goes into overdrive.  It's a bit like movers coming into your house with all of the boxes in one load.  You have no opportunity to give them direction regarding where to put them so they just get dumped in the easiest place.  Your body will work to quickly process that large meal, and much of it will end up getting stored as fat for later use. 

There are also the valleys to avoid.  When you don't eat for some time after that large meal, you will become very tired.  This is because it is taxing on your body to make it process all that food. 

You also need to avoid feeling starved and rushing to eat inappropriate quantities of whatever is handy.  In order to avoid this temptation, it is a good idea to always have a healthy snack with you, such as a piece of fruit or a low-calorie bar.

Becoming honest with yourself is often the first step.  Try using an objective measure, such as counting calories, to see exactly how much you are actually eating each day.