One great tip for losing weight and burning fat is to replace
your three big meals per day by eating five or six smaller meals spaced
throughout the day so you are eating every 2-3 hours. This will improve
your metabolic rate and improve your overall energy through the day.
Unfortunately when most people start adding meals they end up adding
more calories that is not what you want to be doing. the key, is to not
eat more calories than usual but to spread them evenly throughout the
day. This strategy can help prevent overeating, because you are never
ravenously hungry. It also keeps your body from lowering its metabolic
rate and conserving fat. Not to mention the mid morning and mid
afternoon dips in mood and performance you feel around 10 A.M. and 3
P.M.
Obviously we're not suggesting that you have a candy bar or a donut for these extra meals. Here are some of the best fat burning snacks for those mid morning and mid afternoon meals.
1. ½ cup cashews (about 40 to 50 nuts or a handful)
2. 8-oz container low-fat yogurt
3. 1 oz part-skim mozzarella cheese
4. 1 slice whole wheat toast, topped with 2 teaspoons peanut butter
5. 1 slice pumpernickel toast, topped with 1 tablespoon reduced-fat cream cheese
6. 1 cup hot coffee mixed with 1 cup hot fat-free milk, and 1 teaspoon sugar
7. 1 cup thawed frozen berries blended with 1 teaspoon vanilla extract, 1 cup fat-free milk, and 1 cup crushed ice (added slowly)
8. 1 banana, sliced, dipped in 2 tablespoons reduced-fat sour cream mixed with 1 tablespoon chocolate syrup and ¼ teaspoon vanilla extract
9. 1 cup frozen grapes
10. 2 cups cut fruit, topped with 1½ tablespoons toasted chopped nuts
11. ½ sliced banana, topped with 2 teaspoons peanut butter
12. 1 whole wheat English muffin, topped with ¼ cup spaghetti sauce and 1 stick reduced-fat string cheese cut into ½-inch slices
13. 8 oz fat-free yogurt, topped with 2 tablespoons chopped walnuts
14. 3 slices deli turkey with 1 orange
15. Raw vegetables and 1 stick string cheese
16. 3 slices deli roast beef with 1½ cups berries
17. 1 oz almonds and 4 oz cantaloupe
18. 1 cup low-fat chocolate milk and 1 oz raisins
19. 1 tablespoon peanut butter, heated in the microwave for 30 seconds on medium, then mixed into a Jell-O brand fat-free chocolate pudding cup
20. 1 smoothie: 1 cup low-fat milk blended with 2 tablespoons low-fat vanilla yogurt, 2 teaspoons chocolate whey powder, ½ cup berries, and 6 ice cubes, crushed
21. 1 bowl high-fiber cereal topped with 8 oz low-fat yogurt
22. ¾ cup low-fat ice cream, topped with 1½ cups berries
23. 1½ slices fat-free cheese on a slice of whole grain bread
The real key in any weight loss program is portion control. That's why we became overweight. We ate more calories than our body consumed. By adding additional meals throughout the day you will increase your energy level, but remember that you must eat smaller meals at regular mealtimes. For most of us eating a standard single portion of food at our mealtimes will decrease our caloric intake.
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Obviously we're not suggesting that you have a candy bar or a donut for these extra meals. Here are some of the best fat burning snacks for those mid morning and mid afternoon meals.
1. ½ cup cashews (about 40 to 50 nuts or a handful)
2. 8-oz container low-fat yogurt
3. 1 oz part-skim mozzarella cheese
4. 1 slice whole wheat toast, topped with 2 teaspoons peanut butter
5. 1 slice pumpernickel toast, topped with 1 tablespoon reduced-fat cream cheese
6. 1 cup hot coffee mixed with 1 cup hot fat-free milk, and 1 teaspoon sugar
7. 1 cup thawed frozen berries blended with 1 teaspoon vanilla extract, 1 cup fat-free milk, and 1 cup crushed ice (added slowly)
8. 1 banana, sliced, dipped in 2 tablespoons reduced-fat sour cream mixed with 1 tablespoon chocolate syrup and ¼ teaspoon vanilla extract
9. 1 cup frozen grapes
10. 2 cups cut fruit, topped with 1½ tablespoons toasted chopped nuts
11. ½ sliced banana, topped with 2 teaspoons peanut butter
12. 1 whole wheat English muffin, topped with ¼ cup spaghetti sauce and 1 stick reduced-fat string cheese cut into ½-inch slices
13. 8 oz fat-free yogurt, topped with 2 tablespoons chopped walnuts
14. 3 slices deli turkey with 1 orange
15. Raw vegetables and 1 stick string cheese
16. 3 slices deli roast beef with 1½ cups berries
17. 1 oz almonds and 4 oz cantaloupe
18. 1 cup low-fat chocolate milk and 1 oz raisins
19. 1 tablespoon peanut butter, heated in the microwave for 30 seconds on medium, then mixed into a Jell-O brand fat-free chocolate pudding cup
20. 1 smoothie: 1 cup low-fat milk blended with 2 tablespoons low-fat vanilla yogurt, 2 teaspoons chocolate whey powder, ½ cup berries, and 6 ice cubes, crushed
21. 1 bowl high-fiber cereal topped with 8 oz low-fat yogurt
22. ¾ cup low-fat ice cream, topped with 1½ cups berries
23. 1½ slices fat-free cheese on a slice of whole grain bread
The real key in any weight loss program is portion control. That's why we became overweight. We ate more calories than our body consumed. By adding additional meals throughout the day you will increase your energy level, but remember that you must eat smaller meals at regular mealtimes. For most of us eating a standard single portion of food at our mealtimes will decrease our caloric intake.