Welcome Back to Game Strength Insider
Last time you learned about your calorie needs and how to shave off a pound a week of fat. Depending on how much weight you need to lose, you may adjust your exercise and calorie intake so that you’re aiming to take off up to two pounds per week, which means your body needs to use 1000 calories more than you’re eating each day. Again, you’d do this through a combination of diet and exercise.
However, you don’t want to do much more than that. And that’s because if you drop your calories too drastically, your body will think it is starving. If it goes into starvation mode, it will drop your metabolism, which stalls your progress. At this point, most people jump start the weight loss by eating even fewer calories. You can guess what happens: the body responds by slowing your metabolism even more in a desperate attempt to conserve energy.
So what you need to do instead is eat in a way that fuels your body so that you have enough energy for your workouts, you avoid that mid-afternoon crash, and your metabolism keeps roaring all day long. Here’s how:
Eat Multiple Smaller Meals to Boost Your Metabolism
Every time you eat a meal, your metabolism raises slightly. Thus if you split up your daily calories into six to eight small meals (rather than three big ones), you get six to eight mini metabolic boosts.
Eat Balanced Meals to Boost Your Metabolism
Later on we’ll talk about how many carbs, fats and proteins you should be eating. However, for now your goal is to look at your plate and eyeball your meals to strike a balance. Seek to have about:
40% of the food on your plate consists of good proteins.
40% of the food consists of slow-burning carbs.
20% are healthy fats.
You can eat this balance for every meal. Alternatively, you can look at your day’s total calories and meals and seek an overall 40/40/20 balance. However, you may choose to eat the bulk of your carbs in the morning to fuel your day’s activities. Your last meal can consist mainly of proteins and your fats.
Eat Clean to Boost Your Metabolism
Sure, in theory you could lose weight just by eating candy bars or McDonalds burgers all day, as long as you were taking in fewer calories than your body needs each day for basic functions as well as to fuel your workouts. But if you don’t eat clean, you’ll end up with a whole host of problems, including:
More fat, less muscle. Your body may decide to burn muscle alongside the fat stores, which means you’ll end up smaller… but flabby. You’ll look like an old lady. And that look doesn’t exactly drive the women wild on the beach!
No energy. Poor eating habits leads to poor energy. And that means you can’t give 100% during your workouts, which leads to poor results.
Slowed metabolism. Let’s say you find out you need to eat 2500 calories to lose weight. If you’re eating “dirty” calories (like sugary, fatty, processed foods), eventually you’ll have to eat even fewer calories. That’s because these foods do nothing to keep your metabolism roaring.
Unhealthy. Garbage in, garbage out. Poor eating habits lead to poor health.
That’ll do it for now, stay tuned for more.