This week’s guest chef is Sue a blogger from bodybuildersboard.com (never been there? check it out! there’s a lot of information about gyms, clean eating, trainers etc.)
Weight control and loss is part of every day life for a growing portion of people.
In order not to turn it into an obsession and eating disorder one needs to use common sense and moderation.
I have a few rules of thumb that I follow in both situations – the need to lose weight as well as maintaining a good healthy weight.
1. Stay Calm!
2. Stick to six meals a day NO MATTER WHAT!!!! Never Skip a meal, and try to keep them 1.5 hour’s to three hours apart. If NEVER comes, and you do skip a meal – pick up from the next meal. Do not combine meals. (MizFit question: I think I like this concept but would love to hear more. So you mean I cant eat what I missed & what I have coming? why? I really do often do this…)
Eat moderate amounts of food at each meal. Get your body used to eating moderately every few hours.
3. Make sure you eat moderate amounts of ALL the foods you like. (MizFit question: Im thinking that you are like I am and DONT do calories etc. yes? so you’re eyeballing the moderate/doing intuitively?)
4. Never allow yourself to get hungry. Hunger is the beginning of craving which is the beginning of eating irrationally. Which is bad.
5. 15 minutes before lunch and dinner suck on a sucking sweet (not a lollipop) with sugar.
The small amount of sugar in a sucking sweet will contribute to your sense of fullness – allowing you to eat moderately and still feel satisfied. (MizFit question: intriguing idea (and obviously one which works well for you so Im not knocking it!). can you give us examples of the/a sweet? this never triggers you to crave more sugar?)
This little trick also helps not to eat while preparing the meal.
I have two small children and if I am not eating with them I usually have a sweet in my mouth while I am feeding them to help me keep from tasting their food.
6. Keep an Emergency food box handy at all times. This box should contain low cal healthy foods in case of the sudden urge to eat outside of the 6 meal plan.
7. Treat yourself once a week to anything you like. At first, it is important to plan this treat. If you know you are meeting with friends for a cup of coffee on Monday – plan to have your treat then – a piece of cake… or if you are having guests and plan an elaborate desert – plan to have you treat then.
This is a very important part of learning to eat well, because there is no way or reason to live a life of denial.
Everything has a place in our life and on our plates… the secret is control and moderation. By planning your treat you avoid temptation, because you know that you will be getting yours in due course.
Find a form of exercise that you enjoy. It will help you keep it up and help your metabolism get going.
9. Last but not least: if you need to lose weight get help. Go to a dietitian or a support group.
Eat a well balanced diet and take your time. Losing weight is easy—keeping it off is the hard part, so take advantage of you weight loss time to learn how to live and eat in a healthy fashion.
Thanks so much Susan!
I love Thursday Guest Posts because it allows all of us to
get a break from my yammering hear a different approach & opinion on the matter of food and eating!
questions? comments? you know what to do….
Oh, and did I forget to mention the freebie?
Since susan touched upon the struggle of eating well whilst being a mama I
pleaded for wrangled us a signed copy of Tosca Reno’s *awesome* new book The Eat-Clean Diet for Family & Kids.
Dont have kids? Ive seen the book. It doesnt matter—you’ll love it regardless. (wanna learn more? read this fab Tosca interview!)
you can be entered to win for the lowlow price of a comment below.
TokaiAngel saysSeptember 11, 2008 at 3:09 am
I don’t think I could get my head round having to “lose” a meal if I didn’t get to it in time. I’m pretty sure that would send my panic levels through the roof, especially as my job is really unpredictable in terms of hours.
Like the idea of the sweet though – that’s a great one for when I get back from the gym in the evening and a RAVENOUS and waiting for my food to cook… oh hang on, you’re not supposed to get hungry? Hmm, maybe I missed the point here!
Some great tips though, I have total admiration for anybody who has a full-on job and/or kids and can apply every one of these rules to the letter – forward planning definitely required!
“Stay calm”? I definitely need to work on that one.
Thanks for sharing!
MizFit saysSeptember 11, 2008 at 4:01 am
I’m with you, TA (& not).
When I am liferushed and miss a mini-meal I’m all about eating that PLUS my next one when I get a sec.
I’m not (blahblahblah again me & not the masses) about the sweet treat to stop myself from tasting/trigger a satiated feeling.
For me one taste begets wanting MORE than just a taste.
I’m hoping Susan stops by as I’d love more info on how it works for her!
Sue saysSeptember 11, 2008 at 4:17 am
Here am 🙂
About not skipping and not joining meals – fanaticism is never good. The rule of thumb should be no to skip meals – thus not get hungry, and not to combine – to make sure you are eating moderately. If you plan a bit ahead, you can always have a sandwich or a piece of fruit on hand, so I don’t find it all that difficult to do. (apples are good to have in your bag, for example)
And yes, it is about planning ahead a little, and there is some time play in there – 1.5 to 3 hours between meals…
I don’t count calories. After My second child I had some excess weight which I lost with the help of breastfeeding and a dietitian who made it his business to teach me to feel or eyeball moderate quantities. My body can recognize being full because I relearned how. Now it comes pretty naturally.
As far as the sweet goes – any piece of rock hard candy (I forget the name silly me…) like a lolly pop without the stick, that you have to suck to eat, so it not the kind of sweet like chocolate that you have a bit and then have a bit more and then some more…. it takes at least 7 or 8 minutes to eat….
Since food, good glorious food comes right after it, I don’t feel the need for more. And believe me – I am definitely the more and more type…
And as far as craving goes – I avoid that by not avoiding any kind of food. So I don’t go for weeks without desert, just for a week, at most…
If you think about it , it is really about common sense and listening to your body.
Fattygetsfit saysSeptember 11, 2008 at 4:27 am
It is NOT easy to lose weight!!!!!!!!! I have been trying and trying and trying and I’ve lost a lot but I still have some more to go and this has been anything but easy.
I do like the sucking on a candy thing. That’s a good idea to try out.
vickie saysSeptember 11, 2008 at 4:33 am
I did start out with 6 meals a day – and the always having ‘another meal right around the corner’ feeling is what kept me on course. I worked my way down to 3 plus a snack. Some days it is 2 plus a snack.
I would LOVE the cookbook. I have one of her other ones and love it. Please put my name in for th drawing.
Loved this posting.
crazylady saysSeptember 11, 2008 at 4:46 am
Very interesting suggestions…. I wonder about the never feel hungry bit though? Hunger is a natural function of the body so surely it’s important so that we only eat when hungry instead of eating just for the sake of it. Being aware of the difference. I know we shouldn’t allow ourself to get ridiculously hungry of course as this will lead to over-eating.
Think I might try the sweet idea though… it will have to be a very hard one though so I don’t crunch it up and make for the next one 🙂
Gena saysSeptember 11, 2008 at 4:56 am
I loved the Hanz and Franz skits!
I’m gonna (mostly) agree with all but #5. If you need to feel some satiety, try eating an ounce of walnuts 20 minutes before the meal. Once the fat hits your stomach, your body will start releasing the satiety hormone, keeping you from overeating.
Also, you’ve gotta taste your food while you’re cooking. How else will you know if it’s seasoned properly?
MizFit saysSeptember 11, 2008 at 5:00 am
thanks for stopping in and clarifying, sue.
gena? Totally laughed at your seasoning comment.
We’re supposed to check?
Perhaps that’s why I farm out the FOOD posts 😉
And crazylady? I would plow through a bag of dumdums whilst making dinner.
That’s just me….
Glidingcalm saysSeptember 11, 2008 at 5:09 am
I can’t tell you how many times my Emergency Kashi bar in the purse has come in HANDY. So helpful!!!
MizFit saysSeptember 11, 2008 at 5:12 am
Just a heads up that we’re playing around with the site a bit today…..please not to panic if things look (more) outta whack (than usual).
Linda/Hughsmom saysSeptember 11, 2008 at 5:23 am
“It’s easy to lose weight.” Oh, reeeeeeeeeeeeeeeallllly?
come over and be my personal chef and trainer and follow me around all day. Please.
6 meals – still can’t wrap my brain…errr…life around that one. Oh well.
*sniffle..snerk* I’ve got allergies kicking my bootay. Forgive my crabbiness
crazylady saysSeptember 11, 2008 at 5:23 am
Just another thought… on the emergency food box. I’m a person that will want something just cause I know it’s there… if it’s not there I’m less likely to want it in the first place. I do have cravings though. Does that make any sense?
MizFit saysSeptember 11, 2008 at 5:34 am
linda? We love you crabbiness and all.
And your crabby? *I* call it honesty 😉 don’t apologize.
(Although you know I’m gonna beg to differ with the 6 meals…)
And crazylady? Makes total sense.
Not sure what *that* says.
Tricia 2 saysSeptember 11, 2008 at 5:40 am
The emergency food box seemed odd to me. What if you forget what’s in there and it rots?
Or is the box part meant to be in your head.
Also, for me, hunger leads to nausea which leads to vomiting or Diet Coke. No cravings there, although it means I need to plan my day around eating.
If I can un-enter for the cookbook, that’d be great (bookstores are my crack and a new cookbook is my new excuse why we “have” to go. Plus I’m still happy about the hat).
Sue saysSeptember 11, 2008 at 6:00 am
Hmm. The emergency box can be in your head or with you. I would check on it every day, even renew the perishables so they don’t go rotten (For Tricia 2)
And crazylady – yes in a way, it might make you want to eat it. but on the other hand you do have food in your refrigerator as well… and you don’t necessarily eat it all at once, I hope :-), the same goes for this. If you are going to be away for the day or you are not sure how your day is going to look, its good thing to have along… helps avoid skipping meals and also helps unplanned snacks more reasonable.
Its also about learning to trust yourself….
marcy saysSeptember 11, 2008 at 6:04 am
Ooooo these tips are so right on. Especially #4. Why is it that I always decide to go tot he grocery store when I’m already hungry? Horrible idea!
MizFit saysSeptember 11, 2008 at 6:08 am
Sue? In my opinion the way someone reacts when challenged speaks volumes about a person.
I know this is ‘just’ a blog post but I really appreciate your stopping by and responding and not growing at all defensive.
there’s no reason to be—-yet Im always surprised by how people react in life.
you make a really really good point about the refrigerator.
one Id never thought of in that manner…
Kristie saysSeptember 11, 2008 at 6:12 am
I really like some of these tips, like not letting yourself get hungry, keeping an emergency food box etc, but I just don’t think I would be able to do the MUST EAT six meals a day thing. I know it takes some advanced planning and structure, but I find it hard enough as is with school and any other obligations to come up with enough time to think of, pack, and even eat a lot of meals and snacks. Don’t get me wrong, I probably do often eat six times a day, or at a MINIMUM 3 to 4, but I don’t know if I could be capable of forcing myself into 6 a day!
Great interview though!
Robin saysSeptember 11, 2008 at 6:20 am
Great tips! I was in maintenance mode, but didn’t do it well, so now I am back in weight loss mode. Sigh. I will put some of these into practice. I like the candy idea. Lots of people say to chew gum for the same reason, but I can’t / don’t like to chew gum, so I may try the candy.
I need that book!
Robin saysSeptember 11, 2008 at 6:22 am
Sorry, my italics got all crazy. What? I’m sick. Give me a break. ***grouchy, grouchy, grouchy***
Betsy saysSeptember 11, 2008 at 6:24 am
I just checked this out at my library. Love it!!
MizFit saysSeptember 11, 2008 at 6:29 am
I probably do often eat six times a day, or at a MINIMUM 3 to 4, but I don’t know if I could be capable of forcing myself into 6 a day!
thanks for that thought, Kristie.
it sounds to me as though you are more of an intuitive eater? and also interesting that you said you do end up eating 6 meals a day SOME DAYS.
those shoulds or musts dont work well for many of us so I completely get what youre saying.
and Robin? thanks for checking in. know youre not feeling well. hang in there.
(I love the gum. didnt used to BUT Ive found that I can snap Toddler out of a potential tantrum quickfastinahurry by blowing a bubble! that’s my mama tip for the day.)
Lori saysSeptember 11, 2008 at 6:38 am
These tips remind me of Paul McKenna’s “I can make you thin”.
Personally, I am not an intuitive eater – I have to weigh and measure my food. I think my ‘full’ mechanism is either broken or really, really delayed. I do eat 5-6 meals in a day – and that really helps control cravings. If I miss one, I fall off the cliff into a pile of donuts, so I try to have an emergency stash of portable foods in my bag when I go out.
Leigh Anne saysSeptember 11, 2008 at 6:47 am
I love the sweet trick and use it frequently. Popping a peppermint is a guaranteed way to make me forget about the jumbo chocolate bars sitting in front of my computer.
I’m not sure if I eat 6 meals a day, I pretty much graze all day long depending on my hunger level that day. I do have breakfast lunch and dinner. Then I stock my lunch back with fruit, veggies, yogurt, nuts and 1 treat (ie homemade granola bar or 100 cal pack…i know not the greatest but it satisfies a craving) and I eat something from the back ever 1 1/2 -3 hours for sure. So I guess that would be like an emergency food box?
Leigh Anne, who reads everyday and really should comment more frequently. I would love to be a part of the bumbling band 🙂
Heather saysSeptember 11, 2008 at 6:48 am
Hey guys and gals, haven’t been online (except for work purposes!) in a few days and am checking in – I have tried both the 3-4 meals and the 6 meal/day thing. I really enjoy 6 meals a day but involved more preparation. Eating is probably one of my favorite things, therefore being able to do it more often – a definite plus.
Although the commentary makes a lot of sense, I also have strong opinions about not being ‘too structured’… takes the fun out of it! 🙂
gina (fitnessista) saysSeptember 11, 2008 at 6:50 am
great collection of tips. it’s good for others to remind me that i can’t combine meals or snacks.. there has been one too many times where i’ve eaten my snack immediately after my meal and then waited 6 hours to eat again. not so good for my metabolism…
tosca’s new book looks amazing- i was browsing through it at the book store the other day. there’s a lot of info about how to encourage kids to eat foods that will enable their bodies to grow and thrive– including cafeteria lunches, eating at friends’ houses and at home. tosca is awesome.. and her body is bangin 😀
MizFit saysSeptember 11, 2008 at 6:57 am
and I find that message, gina, so encouraging.
It allows me to feel I/we as parents at least have some input/control/hold/whatevs on how our children grown up eating/viewing food.
All about the role modeling, People.
Hence food thursdays and guest chefs as I know I can always use reminders/refreshers on *what* I’m supposed to be modeling 😉
Whether it’s for Ren Man or Toddler.
cathy saysSeptember 11, 2008 at 6:58 am
Great tips!! They really go against a lot of common dieting thoughts, which is probably why diets don’t usually work. Printing this out to remind what I *should* be doing (which is really NOT what I’m doing now).
Valerie saysSeptember 11, 2008 at 7:02 am
Okay, I gotta say I love these. I really do. I mean, these fit my personal food/weight loss/healthy lifestyle philosophy just about to a T. Meaning this is what I’ve done…and it’s worked. I do the six small meals…I have the emergency food box…and after two years of this, when I am hungry, it’s because it’s time to eat, and I am only able to hold exactly the “moderate” amount of my small meal. In other words? I Have Changed.
As for eating when you’re hungry – I think that’s the eventual goal, but most of us have lived very unhealthy lifestyles for so long that we have badly skewed “hunger mechanisms”. We may be hungry every hour or so, and we may feel the need to eat huge amounts – or we may not get hungry all day, and may shut down our metabolisms until 6 p.m., when we are starving and want to eat everything in sight. But I think if you can get your body retrained to be hungry, for real food, at regular intervals that will keep your metabolism stoked, then it would be great. Now that I have retrained to the six small meals, eating when I’m hungry works, because I get hungry according to that schedule, and I can eat moderate amounts. I do think a lot of people need that retraining though.
The sucking sweet thing – I use chewing gum instead, which I know is not the same thing at all. It works great for me though because I tend to (please stifle your gasps of horror) chew hard candy. Yep. Can’t have something my mouth and not chew (now, please stifle your giggles and off-color jokes, lol).
Do love this post though. I even (at the risk of inciting disgust) have to agree with the “losing weight is easy” part. It is…in small increments. I can take off five pounds with no problem just by being a fanatic for a couple of weeks. But they come back, and they bring friends to party the night away, when I inevitably have to return to a workable lifestyle. Which is why I love this way…this is forever. And no more bimonthly block parties for errant pounds on MY keester, thank you very much. 🙂
And now I will cease to hijack your comment thread. Once I say, “Thanks, Sue!”
Fitarella saysSeptember 11, 2008 at 7:02 am
Great post Susan! I definitely need to put together an emergency bag/stash! Also love the: not eating while preparing meal. I will put this on my list!
The only on ethat would definitely not work for me is the sweet before lunch or dinner. Sugar is my trigger. It makes me cloudy, foggy, wide-eyed & ravenous. Not only would I not be able to stop at one sweet, but I would end up eating lunch,dinner & breakfast for the next day all at once 😉
Christine saysSeptember 11, 2008 at 7:06 am
Yeah, not agreeing so much with this one, gotta say.
First off, it’s pretty contradictory to go from “YOU MUST EAT SIX MEALS A DAY NO MATTER WHAT” to “aw, don’t be a fanatic about it!”
Also, losing weight isn’t easy. Has the author of that sentence ever needed to lose more than 20 lbs? If not, I’m sorry. No amount of accreditation will lend credibility to blanket, insensitive statements.
MizFit saysSeptember 11, 2008 at 7:06 am
V? I love when you hijack. I like to call it thorough-commenting.
Cathy? Glad it was helpful to you.
And Fitarella? That’s totally it for me as well.
Pick and choose pieces which work for me and leave the rest—-from healthy eating books to child rearing tomes.
Sagan saysSeptember 11, 2008 at 7:08 am
Thanks for the linkage!
Instead of a sweet I like to have carrots, or a piece of fruit, or a glass of milk before a meal when I’m peckish. And I like the almost-constant eating advice and the encouragement to find exercise you enjoy- definitely agree with those!
Debra saysSeptember 11, 2008 at 7:08 am
Interesting post with some good advice. I agree about the emergency food box and I have a special healthy stash in my office always – otherwise I’d eat potato chips when I get stressed or hungry in the afternoon. Eating 6 times a day no matter what would be a challenge, maybe, but I would be willing to give it a try. The once a week treat for me is always a slippery slope….
Annette saysSeptember 11, 2008 at 7:14 am
I loved these tips Sue!! I do most of them. My biggest weapon in losing the weight has been lots of mini meals. I know I get 5 in a day, sometimes 6. You are so right! Extreme hunger leads to crazy cravings and major overeating for me!! If I never let myself get to the starving point. It is keeping the blood sugars level.
I am trying to stay away from sugar for the most part. If I did the candy thing I would probably go with a sugar free version. Great idea…..I shove celery in my mouth when I want to mindlessly nibble while cooking but sucking on something would be easier 😉
MizFit……I want that book :)!!!
Marianne saysSeptember 11, 2008 at 7:20 am
I wonder how many of us over 40 bristled at the “easy to lose weight” comment? LOL You youngsters better watch out!
I like #4. But I consider hungry as “someone is about to die” not, “I’m a little peckish lets graze through the pantry where all the potato chips are.”
What does one consider a mini meal? For me it can be as simple as a piece of fruit and half a sandwich (ok, fine, a piece of bread folded over some chicken!) – no real prep required.
I usually have water and healthy snacks ready to go because I have 2 pre-teens, and they can be JUST as awful as toddlers when hungry – so really this could be considered a life long habit to adopt. I just make the snack box when I make their lunch boxes, it fits right into the assembly line.
Dieting Ninja saysSeptember 11, 2008 at 7:28 am
1) (don’t panic) I totally agree. Any time I paint myself into a corner with anything – diet or exercise, I panic and flail. And my flailing usually involves chinese take out and chocolate. *winks*
2) (six meals a day) I totally fail at this one, unless you count coffee breaks as meals. I will typically have a good breakfast, coffee, lunch, snack, dinner. I do find that if I make sure I don’t go more than four hours between eating, I tend to eat smaller portions, though. If I allow myself to go longer than that, I’m likely to eat past full instead of stopping when I’m lightly full. Every day is not thanksgiving!!
3) (all foods you like) I do this…somewhat. I’m in a weight LOSS phase right now, which means I may love pizza and chinese food, but I’m not making it a staple of my diet. Nor am I making cookies, or deliberately putting myself in the path of foods I know I need to avoid. But I’m not a monk, and so I choose my “naughty” foods – I have an emergency dark chocolate bar at my desk, I have some of those 100 calorie packs so I can have cookies without baking a whole batch. I buy specialty bakery breads for when I get carb cravings (the spinach feta bread I have this week is INCREDIBLE). I’m trying to find a balance between foods I love and good foods, and weighing heavily on the good foods I love. =]
4) (not allowing hunger) Very good point. Stay hydrated, so you don’t get fake hunger pangs, but as soon as you get hungry, EAT. A handful of nuts, a string cheese, it doesn’t have to be a whole meal. But hunger leads to bad food decisions.
5) I think this is a great idea in general, even though I think that I, like MizFit, would have a “omg, give me more sweets” reaction instead of a “ah, look, the zucchini is done! Huzzah!” reaction. I tend to cook in batches, so my food is rarely more than a two minute nuke from being done, so I don’t have to starve through an hour-long cooking session.
6) This is both good and bad. It’s excellent because you’ll get hungry sometimes when you don’t expect it. it’s BAD because it easiest to stock it with foods that won’t go bad. Sugary granola bars, for example. And I, like some of the other commenters, will eat because it’s there rather than because I’m hungry. Solution? Stock it with healthy perishables or healthy non-perishables. I have two packages of instant miso soup (high in sodium, but better than a granola bar) at my desk at work, and I will grab an apple or a stick of string cheese if I think I may need a pick-me-up (I try not to store too much in the work fridge).
7) I love love love this idea. It gives you something to look forward to, and it allows you to CHOOSE your wickedness. Choose where you spend your calories. No need to become a nun, but do you REALLY want those rock-hard cookies your coworker brought in, or the boring box-cake, or even the unimaginative coffee cake? Surely, given one really good treat per week, you can come up with something you really love!
8) Agreed, I think this is key. I do, however, think that finding an exercise that you enjoy is difficult. Right now I’m doing exercise that I CAN do, because my knee is keeping me from the stuff I enjoy. Well, enjoyed more. My lack of horse or dog is keeping me from exercise I love. It’s possible to keep exercising even if you don’t enjoy it, but it’s not as easy and obviously not as much fun.
9) Totally agreed. Even a blog, and random commenters will help, but sometimes it’s nice to get official help as well. I talked to my doctor about it, and it turns out they have a nutritionist come in to the office every week, that I could come visit every week for FREE. Plus, she said I could come in for daily or weekly weighings whenever I wanted, also for free, and they’d keep it on my chart for me. It doesn’t have to be a big expensive thing to get help. =]
10) Losing weight is like fighting an addiction. Easy for some, very difficult for others. I will agree that keeping that weight off is more difficult though – you’ve lost the driving motivation (your weight) and your accomplishment (watching the numbers fall). Staying healthy and active in order to have no effect and with only mental-driven reasons to continue is a whole new ball game. That’s why the way you diet has to become a habit, so that it continues past the point where your physical body is a constant reminder of why you’re doing it.
charlotte saysSeptember 11, 2008 at 7:31 am
I want to read that book so bad that just last night I was pricing it on Amazon! I love Susan’s advice: it’s very sensible. I love the mini-meals idea; I’m a total grazer so this works well for me. But the sucking-on-a-sweet idea seems strange to me. I would think it would just make me want more sweets? Could I stop at one? But this def. sounds like an Experiment I’d love to try!!
Jill saysSeptember 11, 2008 at 7:31 am
Oh how I miss Hanz & Franz!!! SNL in the 80’s rocked!
I find that I personally do better with 3 squares a day and a couple of small snacks in between. Is that the same as 5 meals a day? Not sure.
And I have to say, losing weight is NOT easy. If it were, no one would be overweight.
The *never allow yourself to get hungry* part has always backfired on me. I like to get just a little bit hungry because it lets me know that I have used up all my food from the last meal, and it tells me Yay! It’s time to eat!!
I do try to keep an apple or fruit bar handy in case of emergencies, so I really like that tip. =)
Christine saysSeptember 11, 2008 at 7:31 am
Marianne, I’m 22.
And granted, I’ve found weight loss pretty “easy” this time around.
But my hackles still stood straight up for that comment – because I know it’s not true.
WeightingGame saysSeptember 11, 2008 at 7:33 am
i think I could get to liking the idea of an emergency food box, although it makes me feel like I’m living in a bunker or something. Also, I think if I’m gonna have an emergency food anything, it would be something like frozen birthday cake – delicious chocolate for dire situations but I have to wait for it to defrost before diving in head-first.
Dieting Ninja saysSeptember 11, 2008 at 7:33 am
MUAHAHAHA, I STEAL YOUR THREAD.
I totally forgot to mention, as the proud parent of exactly zero nose-miners and ankle-biters, someone who is more likely to attain sainthood should get the book.
Unless cats count. I think they count as teenagers rather than toddlers though.
MizFit saysSeptember 11, 2008 at 7:44 am
I love how opinionated we all are and YES have to quickfast thumbtype an agreement with Marianne.
This *so* gets harder as we age.
And Dieting Ninja? Hijack away 😉 love the long comments.
Me? I’m off to a Mommy & Me DANCE CLASS (and calling it todays workout)
Mark Salinas saysSeptember 11, 2008 at 7:45 am
Very good advice….6 meals a day is tough for me! The emergency food box is a solid idea….DON’T panic..YUP! Good stuff as always here! 🙂
Irene saysSeptember 11, 2008 at 7:51 am
As usual, a fantastic post. They should make this part of school curriculum in health class.
RooBabs saysSeptember 11, 2008 at 7:53 am
Overall, I think most of these tips are great to try and follow. However, with anything, you have to assess your life, and see if it really fits. I personally like to give things a try and if it kinda works, maybe just tweak it a bit. I like the idea of eating small meals throughout the day, and when I do that, I usually eat less at a time. But the biggest help for me is if I eat slower and pay attention to what I eat (sometimes when I’m chatting with friends at lunch, I eat slower, but not so much paying attention and I eat more).
If I do get too hungry, I have to have a small snack (string cheese, or laughing cow on a cracker, or an apple) and then wait. Usually after 15-20 minutes I do feel normal/full, but if I scarf down something and say I’m still hungry, I might fall prey to eating more.
Ummm, I’m not sure what my point is. Thanks Sue for your take on things, and thanks Miz for the interview. (Ha ha, I also heart Hanz and Franz!). BTW, if I don’t win the book, I think I’ll definitely check my library- it looks great!
Diana's Body Journey saysSeptember 11, 2008 at 7:54 am
I like the idea of eating 6 meals a day, but my schedule absolutely doesn’t allow for it! (I have classes I teach and take 5 hours straight in different buildings) 6/day would make it hard to stick to the lower carb meals I like doing. I do believe in snacks though to help me get through the day (a small package of nuts, a slice of deli cheese, or something like that). Is that bad?
I don’t like candy (freak of nature, huh?), but what I do when I’m preparing a meal (it’ll probably be gross to a lot of people, but hey…it works for me) is to eat 1 or 2 large olives. I love olives, so it helps. But, the strong taste is enough that you don’t want to gorge. (not every night, but some nights when I need it).
tfh saysSeptember 11, 2008 at 7:57 am
#1 and #6 are the things I’ve changed about my eating that make me feel happiest. #1 is as easy as packing my lunch and snacks into mini containers instead of one big thing– so maybe I’m eating the same thing each time, but getting to have 2 lunches makes me feel like I’m eating more (and keeps me from the afternoonsleepy).
#6– no box, but just keeping several pieces of fruit on my desk, a stash of Larabars, and yogurts in the fridge help me keep from ever getting hungry.
and yes I used to think “hunger is good– we should trust our body’s signals”– but then I did listen to my body and noticed that for me, by the time I get hungry it’s Too Late– I shouldn’t eat when there’s food in my stomach, but if I get to the point where I’m cranky or stomach is growling, I’m probably going to eat more than I need, make bad decisions, or crash after eating.
Allison saysSeptember 11, 2008 at 8:00 am
I am not sure I get teh “sucking a sweet” thing. I think it would make me crave more. Having a mint is more likely to keep me from eating. I do totally get the “don’t ever let yourself get hungry”. That is definitely when I have cravings and things get out of control.
The Bag Lady saysSeptember 11, 2008 at 8:03 am
The Bag Lady will keep them in mind while she stumbles through her day.
She has lost 4 lbs this week, simply by using smaller bowls and plates for her meals.
She has always said, though, that, unfortunately, one must suffer a little hunger if one is trying to lose weight. (and believe me, she has lost a whole person if you add up all the yoyo-ing she has done over the years) THIS time around, she is trying to be smarter and not deprive herself quite so much.
Losing weight when you are *ahem* older is NOT easy – don’t let anyone tell you it is!
MizFit saysSeptember 11, 2008 at 8:09 am
um, my OOOOPS of the day?
Not negotiating for a copy of the book for me 😉
The winner needs to email me a recipe or 3….the easiest ones.
suzanne saysSeptember 11, 2008 at 8:10 am
I would have a hard time doing the 6 meals a day i just don’t think that’s do-able. As far as sucking a sweet the bag would be gone in no time!! Maybe sugar-free gum 😉
Water is a definite. Keeping an emergency food box? Probably not because once again i don’t have that kind of control and it would be gone.
Oh well!! But a lot of the ideas are great ones you just have to fit them into your lifestyle 😉
Definitely would love that book!!
Alice saysSeptember 11, 2008 at 8:16 am
Lots of good advise here, though, the sugary sucker before a meal might not work for me either. After a sweet, nothing sounds good but another sweet…
SlackerMama saysSeptember 11, 2008 at 8:24 am
I did have to giggle at the #1 being stay calm and then #2 being eat 6 meals NO MATTER WHAT!
I have a preference to eating a B, L and D…and snacking as needed. So the 6-meal a day thing would be very, very hard for me to follow.
I also think that some hunger is good. Not ravenously hungry, mind you…but I’m ready to eat now. To me, that’s listening to what your body needs.
Suzie saysSeptember 11, 2008 at 8:24 am
Ohh I like this sweet thing. I am going to try this one.
Heather saysSeptember 11, 2008 at 8:34 am
Love the tips.
Want the book.
Off to wander the zoo with my own Bear.
dragonmamma/naomi w. saysSeptember 11, 2008 at 8:47 am
I’m commenting on Rule #2: Don’t skip meals, and if you do, don’t “double up” the next meal.
Many people do this on purpose, and it’s known as “banking calories”. It’s NOT a good idea, and here’s Tom Venuto to explain why:
ttfn300 saysSeptember 11, 2008 at 8:55 am
wow, that’s really interesting… especially the sweet before the meal. i hate being hungry, but sometimes i overdo it…
sassy stephanie saysSeptember 11, 2008 at 9:07 am
No need to enter me in the giveaway…I have it. Just wanted to say how much I LUV Tosca’s books.
Molly saysSeptember 11, 2008 at 9:11 am
Lots of good tips. Though count me among the many who don’t think sucking a sweet while waiting for dinner would do much expect make me think about skipping dinner for dessert! I like to brush my teeth right before I start cooking as I am a clean teeth-aholic and that keeps me from eating until it is time.
Marianne saysSeptember 11, 2008 at 9:18 am
Oh, ps. There is NOTHING in my food box that screams “EAT ME NOW!” No chips, no trail mix granola bars… Just water, maybe a snack sized snack bag with a glob of peanut butter (bite of the corner and squeeze!), nuts, carrots…
How about a face time video of Mommy and Me Dance Class??
Does anyone besides me think today oughta be a National Holiday, or at least have SOME sort of recognition? I was dispirited by people who were speeding by the pulled over cars during the moment of silence.
kikimonster saysSeptember 11, 2008 at 9:21 am
I love the idea of eating six mini meals, but I eat more like three meal-meals (breakfast, lunch, dinner) and smaller snacks in between. I too would freak if I couldn’t have a snack because I “missed” the time. Whatevs.
MizFit saysSeptember 11, 2008 at 9:23 am
ah ha! moment on the food box, Marianne.
Tuna. Soy chips. Plain nuts.
That’s the type of stuff I’m putting in mine. So obvious it shouldn’t be protein bars (for me) but I hadn’t gotten to that idea/ah ha yet.
And yes on the silence moment.
It’s kind of shocking how this
day passes almost like any other for too many of us.
Back to watching the Tornado tap dance.
JavaChick saysSeptember 11, 2008 at 9:30 am
I don’t think I agree with the “losing weight is easy” statement, but I do think there is a lot of good advice there.
Though the sweet before dinner is a new one to me. I will often eat a few nuts or snack on raw veggies while making dinner though.
debby saysSeptember 11, 2008 at 9:30 am
I really liked this post, and i like the rules…oh, yeah, that’s probably because they are almost the same as my rules. But golly, Miz, when the post is so interesting that it generates this many comments and all the comments are interesting… well, gee, when someone asks me why I didn’t finish whatever today, I’ll just mumble, MizMizMizMiz…LOL
Anyways, just a comment about all the comments on the 6 meals. I think you have to redefine meal. What happened to me was trying to think differently about how I eat, and on the days I work (commute 1 1/2 hours, work 12 1/2 hours, drive home 1 1/2 hours) I had to think of food I could eat in the car, and stuff I could pack for the long day, and ‘snacks’ that I could eat on the sly while continuing to work…over the last few years, I’ve come up with quite a few easy creative ‘meals’ i.e. an apple and low-fat string cheese, yogurt-apple-cereal, cliff bar, homemade zucchini bread and grapes, etc. I have one of those cooler-lunchbox thingies, and I pack 3 meals and 2 snacks in it for the day. Well, I could go on and on, but the main thing is to redefine ‘meal.’
As for ‘its easy to lose weight’ well, I didn’t even catch it in the original essay–that is, it made sense in light of the point she was making…but amen sister to its harder to lose after you’re 40.’ How bout even harder after you’re 50. But not impossible at all. I am quite thrilled with my weight loss so far, and am still hopeful that the rest will eventually come off.
Mama Zen saysSeptember 11, 2008 at 9:40 am
I totally do the six meals a day. It really works!
Eileen saysSeptember 11, 2008 at 9:46 am
I usually only squeeze in 5 meals a day. I’ll have to work on making that 6 from now on.
Thank you for another great post!
Kellie saysSeptember 11, 2008 at 9:55 am
Eating six meals isn’t really hard for me. I’m one of those people that LOVES to eat and knowing there’s more food coming in just a couple of hours helps me to “stay calm”.
What works for me (please to note emphasis on ME), is breakfast (oatmeal with egg whites), snack (20 almonds & small fruit), Lunch (protein & veggies), snack (small baked sweet tater), Dinner (more protein & veggies), snack (applesauce and a couple more almonds). And I still enjoy all the foods I like, but I plan for them as in Sue’s #7.
I disagree more with Sue’s phrasing than her point. IMO, incorporating a lifestyle of behaviors that lead to permanent weight loss is definitely NOT easy. As anyone who has lost any amount of weight can attest, be it 5 or 50, when you feed your body the right way, when you exercise your body the right way, it will respond. Some times quickly. Some times slowly. But it will respond.
T saysSeptember 11, 2008 at 9:56 am
i love the mini meals … i just don’t eat them as much as i should. i’m sure when i’m on a regular work schedule i’ll get back into it … hopefully …
and mizfit? link away!
Melissa saysSeptember 11, 2008 at 10:12 am
What a creative use of candy. I’ll have to consider that. On the other hand, I’m really not a “sweets” person. I tend to prefer Cheetos. 🙂
Jenny saysSeptember 11, 2008 at 10:17 am
Great post! Thanks for all the tips, I will certainly be keeping them in mind. I love number 1: STAY CALM! 🙂
Felice saysSeptember 11, 2008 at 10:18 am
I definitely need to cut down on the tasting food while preparing it. That is a big problem for me. As is the eating with toddler. But, that cookbook might help. I hadn’t heard of it so thanks for sharing the info!
The emergency food stash is KEY for me. I can’t leave the house with good food for me and for my toddler or it would be Doomsday. Or Doritos, take your pick.
Dara Chadwick saysSeptember 11, 2008 at 10:21 am
Eating every two-and-a-half to three hours is how I ate while I was writing the Weight-Loss Diary column for Shape. It worked for me, mainly because I tend to make my worst food choices when I’m ravenous and because I’ve been know to eat when I’m under stress or even just bored. Eating frequently worked for me.
BUT…we’re talking small amounts like a string cheese stick and some cut-up peppers. My dietitian was way big on lean proteins and veggies, veggies, veggies. I have to say I felt the best I’ve ever felt — energy-wise — eating this way and even though I’m no longer trying to lose, I still think of it as my go-to plan for feeling good.
I’m not keen on forcing myself to eat when I’m not hungry, though. If I’m not hungry, I put it off until I am. At the end of the day, it’s calories in versus calories out when it comes to losing pounds.
mamarunswithscissors saysSeptember 11, 2008 at 10:23 am
interesting ideas….will be trying a few. i am the worst for waiting until i am too hungry and eatting off of my kids plates!
MizFit saysSeptember 11, 2008 at 10:24 am
Melissa? the sweets might work WELL for you then, huh? Im not a fan of any ‘itos (dor, frit, tost, cheet–any) so perhaps THATS what I should hold in my mouth while cooking.
Im Kellie. Food-wise I mean. Im not commenting under a different name 😉
and fabulous point, Debby on the redefining of the word meal.
I loved that.
Donnalouise saysSeptember 11, 2008 at 10:30 am
I really don’t think I would be able to eat 6 meals a day with work – perhaps on the weekend but not during the work day.
Amy/gazellesoncrack saysSeptember 11, 2008 at 10:32 am
I think that there are many good points – but like everything, it’s a matter of finding what works for them. I can’t eat 6 meals a day – I’ve tried. I do better with 3 solid meals & an afternoon snack. If I have an especially early breakfast, then I’ll add a morning snack, but most days, I just do my 3.5 – and that works for me. And losing a great deal of weight (at any age) isn’t easy. There are a LOT of changes that need to be made. Once I figured out what my changes were, I dropped 40 lbs pretty quickly…then the next 30 came off more slowly, and I’m still waiting on the last 15. I’ve never gained anything back, and am an EXCELLENT maintainer (because now I know what to do), but for me, the loss is harder than maintaining.
Sandy (Momisodes) saysSeptember 11, 2008 at 10:36 am
I have the same problem as crazylady. If I know there is a bag of Pirate booty in my cupboards, I’ll want to eat it. But if it’s not there, I won’t think about it.
I will HAVE to try the sucking sweet trick.
Jenn saysSeptember 11, 2008 at 11:00 am
I love books! Gimme! Gimme! Gimme! More books for me! Books… Books… Books… books… BOOKS!!!
… (clears throat) Sorry about that. Sometimes my addictions get a little out of hand.
As for the post, I have a hard time fitting in 6 meals a day because I honestly forget or loose track of time. When I was doing the 6 meals thing I rarely got in more than 4 meals because I would get distracted or busy. Now I just eat sensibly when I am hungry or if I realize that I have not eaten in several hours (which happens more often than not). I still usually get in at least 3 to 4 meals per day so I think I’m doing ok.
I can’t do the hard candy thing because I love to crunch on hard candy. I have never been a sucker. (lol. I crack me up). I do use the nuts before a meal idea though and it works about half the time. I think I like nuts too much for that one to work fully either.
Also, loosing weight is not easy. It is a hard mental, physical, and emotional challenge. Most of us really have to struggle through our busy lives and mental fixations to drop those pounds. Not Easy!
Judy saysSeptember 11, 2008 at 11:10 am
I chew sugarless gum to avoid mindless eating or tasting. I chew gum a lot, actually – to clean my teeth after a meal, to avoid snacking. I think I’m turning into Violet Beauregarde!
The “suck on a sweet candy” might not work. Sure, I wouldn’t put other things in my mouth, but it wouldn’t stop a craving for, say, chocolate. Because if I want a sweet hard candy, I want a sweet hard candy (I don’t very often),but if I want chocolate, I want chocolate, and a jolly rancher is not going to do the trick!
Otherwise, I do most of these. I don’t always eat 6 meals a day, but I eat frequently, usually. Sometimes we’ll go out to eat, or my husband will make a big meal, and I’ll eat a huge lunch, and then I basically won’t eat anything else for the day. It works itself out calorie-wise, I’m pretty sure, so I don’t stress.
And I couldn’t get by without knowing I *could* eat whatever I wanted, whenever I *really* want it. If I reallyreallyreallyreallyreally want a cookie, I tell myself I can have a cookie. But we don’t buy premade cookies (unless we’re traveling), so if I want that cookie, I have to make it. And so I usually decide I don’t really want it!
Marste saysSeptember 11, 2008 at 11:15 am
I really like the idea of the food box and exercise. And especially the bit about STAY CALM, which is always my biggest challenge, LOL!
The food box is a great idea – I ALWAYS have food in my bag (it’s kind of a joke among my friends: “I’m hungry.” “Go find Marste, she’ll feed you.”). Honestly though, I rarely eat it. For me, knowing that I have it, that I won’t be hungry no matter what happens to my day, makes me feel a little calmer. If I don’t have food easily available, I freak out: OMG, I NEED FOOD I NEED FOOD WHAT IF I’M HUNGRY LATER AND CAN’T EAT MUST EAT NOWNOWNOWNOW. (That’s a holdover from disordered eating in college when I would go long stretches without eating.) Did I mention that STAY CALM was my biggest challenge? 😉
As for the meals, I think I am one of the only people on the planet that does not feel better eating small meals. Part of that is mental: I get tired of feeling like I’m never eating an actual, sit-down-at-the-table MEAL. I just feel like I’m snacking all day, and I miss the ritual of a meal. (Sitting down at the table with string cheese and some almonds just doesn’t do it for me, lol.) I also find that because I feel like I should have a “real” meal, a lot of times I end up eating bigger “mini-meals,” which can TOTALLY backfire, for obvious reasons. I do best with a HUGE breakfast (usually a 4-egg omelet with ham & veggies, no cheese and occasionally a couple of pieces of toast). Even with hypoglycemia, my blood sugar remains stable until well into the afternoon if I eat a huge breakfast around 8:30. I usually eat salad and some protein for lunch (around 1:00 or 2:00), and sometimes a snack around 4:00. I’m not usually hungry for dinner (nor am I tired, which is the other indicator of low blood sugar for me), although I usually eat something small in the interest of not waking up starving in the middle of the night. That way, I have my “meal” (breakfast), my blood sugar is stable and I’m not ravenous all afternoon. (That was always a problem with 6 mini-meals: I was ALWAYS hungry from about 1:30 in the afternoon throughout the rest of the day – even when I increased my calorie intake. I think it was more psychological than anything else.)
I have to say though, that I’m not crazy about the hard-candy solution. Partly because the reason it works is because it bounces your blood sugar up, so your body thinks it’s eaten something, but the KIND of sugar you’ve just eaten is absorbed so fast that if you have any blood sugar issues at ALL (hypoglycemia, diabetes, whatev.), it’s going to seriously jack up your body. And in some cases, it could contribute to (though probably not cause) the development of blood sugar issues in an otherwise normal person. (Which, per below, is what happened to me – although I was eating about 10 a day.)
The other reason I’m not crazy about the candy solution is that for *me* it makes it too easy to just not eat. In college I lived on Jolly Ranchers (and some days nothing else) because of the slight blood sugar bump that kept me from feeling hungry. So for someone who tends toward obssessiveness and/or isn’t losing weight as fast as they’d like, a (relatively) calorie-free way to keep from feeling hungry could become a slippery slope to a bad place.
Marste saysSeptember 11, 2008 at 11:17 am
Holy cow, that was a long comment! Oops. 🙂
Oh, and no book for me. I have too freakin’ many already. Plus, since I’m writing one myself, any that I buy are tax-write-offs, anyway. (Which is part of the reason I have “too freakin’ many,” LOL.) 😉
DaDivaStreet saysSeptember 11, 2008 at 11:28 am
Some of these things where discussed by the nutritionist I saw this week. She talked about mini-meals & how to check my portions. Thanks for the additional tips! Put me in for the book!
Pubsgal saysSeptember 11, 2008 at 11:35 am
In managing my type 2 diabetes, many of these tips are part of my routine (eat smaller meals throughout the day to maintain steady blood sugar levels, eat moderate amounts of a variety of foods, keep emergency foods on hand).
I’m still not at the point where I can fully “eat intuitively,” but I use occasions like parties or dining out for practice when I can’t weigh and measure portions. (I know listening to one’s body with regard to hunger probably works well for folks without diabetes; but when one has it, hunger is sometimes one of the signs that one’s blood glucose levels are TOO high…go figure! So for me, I rely more on eating several small meals regularly spaced through the day, like Sue recommends, than on the hunger signal. And I can always check my blood glucose level when in doubt.)
I don’t think the have-a-sweet tip would work for me. Sugar is not forbidden, but it is something I limit greatly in my way of eating and typically save for a once-in-a-very-great-while bite of something totally worth it (and plan for accordingly with regard to total carbs in that meal). However, I can see that tip working with either a sugar-free peppermint or a piece of gum. I’ll have to try it during my more common “nibble moments,” like when I’m packing grilled meat away after dinner and saw off another bite or two…
One thing that might come in handy for those who are trying to adjust to eating less volume of food is to make a cup of good quality broth (so many good boxed ones in the stores now!) or flavorful tea and drink it while preparing the meal. (Or, sometimes when I was starting out, I’d not feel totally satisfied with my portion and have a cup of broth after dinner.)
angie saysSeptember 11, 2008 at 12:04 pm
I like these tips! They fit quite nicely with what I’m trying to do. That book would be so awesome because I am new to the whole “clean eating” idea and I have been scouring the Web for any and all recipes and info I can find. My hubby/kids may not be as exited though… LOL
Thanks for such a wonderfully helpful site, MizFit!
Sue saysSeptember 11, 2008 at 12:14 pm
Wow I got to comment number 76 and had to stop for a while so I can work some more.
I just wanted to clarify the 6 meal deal – I eat breakfast lunch dinner and have a mid morning fruit and half sandwich or yogurt , the same in the middle of the after noon and in the evening just a piece of fruit or maybe a granola bar…
So its really 3 main meals and 3 mini ones…. I am sure most people do something similar. Someone mentioned that she does 5 like that….
I love all the comments. Thank you, I am completely flattered!
MizFit saysSeptember 11, 2008 at 12:25 pm
you all are freakin awesome.
Vered - MomGrind saysSeptember 11, 2008 at 12:36 pm
“Find a form of exercise that you enjoy.”
This really is key, isn’t it? If you don’t enjoy it, there’s no way you would be able to keep doing it for years.
Vered - MomGrind saysSeptember 11, 2008 at 12:37 pm
Also… enjoying it doesn’t necessarily mean DURING. You can enjoy the energy that you get from being active, or the endorphin rush, or the fact that you’re strong/ toned. All of these will motivate you to keep going.
Laura N saysSeptember 11, 2008 at 12:39 pm
Enjoyed the post & the comments very much. “Please to” enter me in the book drawing. =)
6 meals works better for me than anything else. And like Debby said, these aren’t steak/potato/salad meals every time. A “mini meal” might be cottage cheese & broccoli. Or an apple & cheese stick. Those count as a “meal.” Point is–eating every 3ish hours helps keep the brain & body ticking. Maybe it won’t work for everyone, but if you haven’t tried it, try it.
6 meals a day take planning. That, for me, is the KEY to weight loss & maintenance. When I plan, I succeed. When I fail to plan, I fail, period.
It’s work. Worthwhile things always are.
Snack box–have one for the kids in the car ALWAYS. My back up food box is currently ready-made protein shakes in the fridge, for those times in between meals when I’m starving (because sometimes? 6 meals just aren’t enough and if I’m legitimately hungry I don’t ignore that) and don’t have veggies & protein handy.
Ann saysSeptember 11, 2008 at 12:51 pm
It makes sense to me not to combine meals – but probably only if you are struggling with your weight. Because the goal here is to teach yourself to eat small amounts of food.
But about the candy, I’ve always heard that you shouldn’t eat sweets when you’re hungry, because it trains your body to want sweets when hungry rather than a good wholesome meal. Like you said, it works for her, so it’s just another example of different strokes for different folks!
chris saysSeptember 11, 2008 at 1:05 pm
These advice seem so simple and reasonable; balance, moderation, etc…Why is it that it’s so difficult for people to do? I sometimes struggle with moderating what I eat. I’m just fortunate that I have a fast metabolism…
Deb saysSeptember 11, 2008 at 1:27 pm
I MUST start reading blogs earlier in the day…
It took me a while to wrap my head around the 6 meals and be prepared thing.. like emergency foods?).
maybe this will help:
I eat breakfast at 8, my next meal should be about 11. If I’m heading out to run errands (grocery shop, other stores) there will be an apple and almonds in my purse before I leave. (heck there are almost always almonds in my purse. Call them my emergency). Then when i start to feel hungry/thirsty I simply grab them from purse and start eating.
Yes, I eat an apple while driving. Almonds can be munched on while shopping. Water is ALWAYS at my side to accompany this. This MEAL is planned/emergency/consumed on time. and while I’m running around.
heck I’ve eaten this meals while walking 2 55# dogs down a hill.
When I get home, I eat again: probably a salad, maybe with some chicken. Or leftover veggies. Whatever.
Mid-afternoon, similar stuff. It’s not a “meal” like sitting down to soup and a sandwich and a cloth napkin. But calorie wise it is a meal.
Early on, I also ALWAYS had a kashi go lean bar with me. When I ate it, I grabbed another one from the box at home and stuck it in my purse. My emergency “go-to” box. Never wanted to sit down and eat them all at once.
When I go to the gym, I know I need a protein drink at the end of my workout. It’s cooling in the fridge, and is packed along with the clean undies I’ll wear after my shower. If I forget it? The gym sells them.
My friends now joke that my “food searching” behavior is a more reliable clock than any they own, but I always have energy, never feel “starving”, my moods stay balanced (with anxiety and depression, you can’t imagine how important mood stability is).
The planning is not that much harder than the planning we do for the rest of our lives. Would you leave the house possible for 3 hours with a toddler and not bring them something to eat, something to drink and diapers? Add yourself to that list.. but maybe remember a potty trip instead of the diapers.
This ain’t rocket science.. we can do this.
MizFit saysSeptember 11, 2008 at 1:39 pm
The one thing upon which Ren Man and I always disagree.
He insists he doesn’t have time for 6 meals a day (lawyer) and I beg to differ.
I’ve worked office jobs before and crammed almonds & fruit in my piehole before or after a meeting onthefly.
Like you said Deb it can totally be done.
It’s a choice.
Not easy by any stretch but a choice none the less.
Robyn saysSeptember 11, 2008 at 1:42 pm
I love the idea of sucking on something sweet while feeding my kids. I ALWAYS eat some of what they’re eating. Can’t help it. I loved this post! It was refreshing…stuff I haven’t heard yet. And the book sounds awesome!
Cammy saysSeptember 11, 2008 at 1:57 pm
Interesting post and discussion. I try to do mini-meals when I can, but some workdays don’t allow for it.
As for losing weight being easy, I can’t agree, but I suspect I’m splitting hairs. Eating mostly healthy and exercising can be relatively easy, but that doesn’t mean weight loss will necessarily follow. To me, that’s why a greater emphasis on the health benefits is so crucial to long term success. But that’s just my version. As the saying goes, every coin has two sides and an edge. 🙂
Valerie saysSeptember 11, 2008 at 2:10 pm
Miz, tell RenMan that if WVSooner can do the six minis (he’s a lawyer, too) then so can he (RenMan)! 🙂 Of course, it helps that WVSooner has me around to remind him it’s “snack time”. And it’s harder on the road or in trial…
Just wanted to add that yeah, the six minis are an adjustment at first and do take a lot of thought and planning. But they become instinctive before too long and now I shop with them in mind and can pack my day’s meals in about two minutes flat. And the “snacks” – morning, afternoon and evening – are a bit smaller than the meals – breakfast, lunch and dinner. Usually a piece of fruit or a veggie and some nuts or cheese. Very portable.
Also, there are some people who just really can’t do this – nurses find it difficult, I’ve found, and some teachers, and anyone whose job requires them to be in front of people for many hours at a time without a break. It’s so true that there is NOTHING that works for everyone, but this is great if you can do it. Also, if one is really trying to make a change, then it does involve a CHANGE. So it’s not going to fit into your current lifestyle – but that’s sort of the point, isn’t it? To change your lifestyle?
Having said that, if you have a current lifestyle that works (i.e., you are losing or have lost the weight, and you feel great), then shoot, why would you WANT to change? 🙂
Also, thanks for that link about calorie banking, dragonmama – I will save that article. It’s something I have always felt instinctively is not right, but couldn’t explain why. 🙂
Koala saysSeptember 11, 2008 at 2:23 pm
Ok. While I overall liked this guest post, and I do think it presents many awesome ideas/tricks to help with weight loss, it was the end that made me go WTF?
Who is she kidding?
“Losing weight is easy..”
Weight loss is NOT easy for most people. Some people can lose weight with ease, but not most people. It’s not just diet/exercise. Hormones, genetics, ect…
I have never been able to lose weight easily (by which I mean body fat, not just weight) , even with regular exercise (aerobic & weight training) and a healthy balanced diet.
And I’m not talking about a last few vanity pounds either. Think 50-80 pounds.
Some peoples bodies just don’t want to lose weight easily.
So while I like the idea of frequent small meals to fuel the body, DO NOT minimize the difficulty please. An ending like that to such a well written guest post just makes me angry.
Natalie saysSeptember 11, 2008 at 2:31 pm
So true! I eat my 6 meals a day and it’s great…as soon as I’m hungry it’s time for my meal again 🙂
Sue saysSeptember 11, 2008 at 2:44 pm
ok . have to clear another point her. It seems as if I have stepped on everyones toes with “losing weight is easy” I meant in comparison to keeping it off for a good long time like forever 🙂
Koala saysSeptember 11, 2008 at 2:52 pm
Wow I reread my comment there and ouch.
*redfaced mumbling apology*
Sue, rereading your guest post I do see what you meant there, so my apologies for the rather bitey post.
In those terms, I can see how it is in some ways ‘easier,’ though still a pain!
Thanks for clearing that up for me sue.
runjess saysSeptember 11, 2008 at 3:13 pm
I would like to see an example of a “meal” in a 6 meal plan. I think that would be helpful.
MizFit saysSeptember 11, 2008 at 3:21 pm
for me (and Im on the gogogogo all the time so this isnt at home):
almonds & a piece of fruit.
string cheese & some veggies.
peanutbutter/crackers (nontransfat BUT OF COURSE :))
oatmeal in a rubbermaid container/hotwater/some nuts (I need protein with my oats or they DO NOT stay with me)
laughing cow cheese wedges/fruit
tuna in an envelope & a fork (rimshot!)
beef jerky (HEART the jerky)
That’s when Im out of the house (the more prepared stuff is still drive through/fastfood available) not at domicile.
it’s pretty easy at home. just a meal—but smaller!
anyone else wanna chime in?
Miz., of the aMIZazing thumbtyping skills.
POD saysSeptember 11, 2008 at 3:44 pm
All of those suggestions sound wonderful – foodwize, the ones you just wrote, MizF.
I was going to comment on something else but the list of food had me focused on food.
Yes, I remember…
I totally agree with the guest poster on keeping the weight off as being the harder part.
Brianna saysSeptember 11, 2008 at 3:44 pm
So, I guess if I took the time to read through the 100 comments above I would LIKELY find the answer (but small children prevent such time heavy experiences), but I’m curious:
How the heck is there time in the day to coordinate/plan/make 6 small balanced meals/day. I’m overwhelmed with 3 basic meals and 3 small snacks for this active family of 4. Is there some magic I’m missing?! If so, do tell!!! If not, I still need help!
Erica saysSeptember 11, 2008 at 4:34 pm
I find it to be sooooo hard to not eat while you cook or make food for someone else and I am glad your guest blogger talked about this!
Amanda saysSeptember 11, 2008 at 4:39 pm
clean eating book! me, me!
I’m totally behind the 6 mini meals, but I’m always so hungry after I run that I end up noshing on a good portion of my daily calorie allowance. Then, there’s not much left for the morning times, you know?
Any ideas? 🙁 Also, I admit to enjoying the comfort of having one time a day where I can really *eat*. I know it’s not doing wonders for my metabolism, but at least I’m honest. Lol.
megkathleen saysSeptember 11, 2008 at 5:06 pm
I can’t imagine trying to eat six meals a day – I struggle with just the three. I guess it’s just baby steps…but I will definitely try to make more of an effort.
Girl on Top saysSeptember 11, 2008 at 5:29 pm
I really like the tip about sucking on a piece of sweet candy before a meal. I’m going to do that! I eat really big portions so that will help me!
seekatyrun saysSeptember 11, 2008 at 7:23 pm
I’m definitely trying to make better food choices and eat more frequently, but don’t think I can do 6 meals. With 2 “tornadoes,” one of whom just started preschool, our schedule is crazier than ever and it’s often hard just to eat 3 meals. I guess as I work in more healthy snacks, though, things like an apple between the PB toast for b’fast and the salad for lunch becomes a mini meal in itself?
Tina saysSeptember 11, 2008 at 7:24 pm
So much wonderful information on ONE blog… that leads me to more wonderful blogs! I do have trouble eating regular meals… I do have trouble remembering that I need to eat at all sometimes. Since I started running in January I have been better about eating every 3 hours. Since I upped my milage to train for my first marathon I’ve been eating ALL the time because I am starving. I’m good at choosing healthy snacks, not so good at the carb/protien/fat proportions and still not getting enough calories but I’m learning a little bit every day.
chiarunner saysSeptember 11, 2008 at 8:19 pm
I hate sweets :-(. I’m a freak, I know…
But Amen to 6 meals ;-).
Live Well saysSeptember 11, 2008 at 8:51 pm
Eating a sweet before dinner?? I LOVE that rule! I just won’t introduce it to my kids just yet! (Would be VERY detrimental to their dinner habits.) I’ve done the 6 meals (I call them mini-meals) a day for a long time, and I absolutely love it. It keeps my blood sugar right where it needs to be, and I don’t have urges for cravings.
Rachel saysSeptember 11, 2008 at 10:03 pm
These are great tips! I must say I read all the time 6 meals a day and this is one thing I have yet to do. Sometimes I feel like I just grab something when I can looking after 2 little ones. I think I will make this one of my new goals to meet. 🙂
Deb saysSeptember 11, 2008 at 11:41 pm
If I counted right.. THREE meals plus three snacks? Isn’t that 6 meals??
I think all these people who can’t comprehend 6 “meals’ are not understanding what we call a meal.Go back and read MizFit’s list of meals she eats on the run! (comment #103).
Brianne… apple and almonds. You call a snack, I call it a meal. ToMAto, ToMAHto…
Steph. saysSeptember 12, 2008 at 12:19 am
Pick me! Pick me!
And, great list. Thanks for adding that in comments!
runjess saysSeptember 12, 2008 at 9:28 am
Thanks for answering the question! I was definitely wondering how people plan and prepare 6 meals…but I guess they’re more like what I would consider a snack.
Dru saysSeptember 12, 2008 at 11:53 am
Please enter me for the book. I enjoyed this post AND the rap you did today, along with lots of comment-taters.
Thanks for stopping by my blog.
The best suggestion I’ve seen for at-home muscle work is your video where you used cans for the arms. I’m going to search your site for more tips like that. I can do that!!
Kristen saysSeptember 14, 2008 at 8:15 am
Ya know? I tried the 5-6 meal a day plan, and it just didn’t work for me. I found that not ever having what looked like A Meal was making me eat more, as I never really felt satisfied. Once I went back to three moderate meals a day with *maybe* a piece of fruit or something else really small in between, I started dropping again.
I know it works for many people and it makes sense…but in the end, we each have to do what works for each of us.
Weight training, though? That I’m forever sold on! Go, BMR, go!!!
Zandria saysSeptember 14, 2008 at 12:49 pm
Great interview, and some of the tips are interesting — I tend to think that what works for one person may not work for another person, though. Or maybe we just mix it up in slightly different ways. Instead of having candy when I’m trying not to snack, I reach for peppermint gum, or I rinse my mouth with minty mouthwash. It helps. 🙂
Mallory saysSeptember 14, 2008 at 7:55 pm
I find peoples ranging ideas of moderation particularly interesting. I seem to think I allow myself more flexibility than outlined here, but to each their own.
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