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Vitamin d is essential for healthy bones, and a lack of it can lead to health problems, including cardiovascular disease. It's important that you change your eating habits so they support you in your goals of losing fat. If eating cookies, cakes, and ice cream late at night is a major weakness you have, you must set it up so that stuff is not there.
If certain impulse foods in the house cause you to eat more than normal and more often than normal, you must set it up so that those foods are not available.
Instead, have fruit, pretzels, nonfat yogurt, or cottage cheese in the house to replace junk food.
You have to set up your immediate environment so that it supports weight loss, not hinders it. Now we are going to talk about a very simple way you can condition your body to burn more calories, even at rest. The key to permanent weight loss is speeding up your body’s metabolism so that it burns through the food you consume more rapidly. The more you present your body with small amounts of food, the faster it becomes at processing and utilizing this food. Eating every three to four hours equates to about 5 or 6 small meals or snacks a day, instead of the traditional, (and flawed) 3 squares that we were tricked into believing was best. This one small step of eating every three to four hours will change your body for the better more so than any other thing that you learn from this book. At first you will have to probably force feed your body to eat every three to four hours, but after a week or two, it becomes habit. Eat often and in moderate amounts, just enough so that you are not hungry again until another three to four hours.
The great thing about eating every three to four hours, besides the fact that it’s beneficial for your metabolism, is that it actually makes it seem you’re eating “more” food than normal.
If you eat every three to four hours, you do not build up hunger, so you are less likely to eat large amounts of food. Eating every three to four hours also causes concern for some people who are not aware of the benefits of eating small meals often.


Unfortunately, some people also think that the less you eat and the less often you eat, that will create more chance of weight loss. It is all based upon the speeding up of your body's metabolism and the efficiency in which it burns off calories. Try it for 30 days and if you cannot make it habit successfully in that amount of time, go back to your old ways. Within the first couple of weeks of this change, you’ll start to feel hungry every three hours or so.
If you are getting hungry every 3 hours or so, that means that your last meal was not too large and not too small. You’ll be eating again in three to four hours, so you want to eat just enough to be hungry again in that time period. Realistically, each of your meals will not be identical in calorie totals, but at least this will give you a ball park figure to aim for each time you eat. Eating every three to four hours may seem like you are going to be eating too much food, but what you're really doing is taking what you would probably eat in your 3 regular meals and you're spreading them throughout the day.
What this does is speed up your metabolism to burn up and use the calories more often, ridding the body of what it doesn’t need. Now, many people have looked at this and said that they would never dare to eat that late at night in fear of gaining weight.
Let me ask you, with what you know already from this book, will you gain weight simply from eating late at night? If you have already consumed your total daily calorie amount by night and then eat again right before bed, going over your daily calorie number, then you indeed will gain body fat. It's the fact that you've gone over your calorie number and have created a calorie surplus, not that fact that you ate late at night.
Sleeping for eight or more hours is a lot of time for your body to be without nutrients that it uses to repair and recover muscle tissue. If you last ate at 6:00 pm, your body has a very long time to go before it gets another meal (breakfast) that it can use for repairing vital muscle tissue when you sleep at night. Sleep is the body’s repair and recovery time and that's when it uses nutrients to support this repair. By not eating a protein meal or snack before bed, you limit the amount of protein and other nutrients your body has to work with. When preparing for my bodybuilding show, even up to the night before the show, I had a small meal or snack right before bed and sometimes I even got up in the middle of the night to eat again.


The basis of this chapter is this: Creating a habitual lifestyle that supports weight loss is a vital step in staying thin. The easiest and most effective way to do this is by eating a nutritious, small meal or snack every three to four hours.
Here's how you can pack on more muscle mass, shed more body fat, and skyrocket your strength in less time. Shawn is personal trainer and bodybuilder published throughout the net on various bodybuilding sites. The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. To become thin and stay thin, you must set up your lifestyle so that it supports weight loss.
This is going to be one of the most effective steps you can take in your weight loss efforts.
They could eat food all day long and their bodies would be hard at work utilizing and metabolizing that food quickly. The simplest, easiest way of speeding up the body’s metabolism is by eating small, well-balanced and nutritious meals or snacks every three to four hours.
You can make any routine a habit in only a few weeks or so (Unfortunately it is true with bad habits too).
Eat a small, healthy breakfast, lunch, and dinner and then have a small snack between breakfast and lunch, between lunch and dinner, and between dinner and bedtime. Psychologically you do not feel deprived of anything because it seems you’re eating more often.
If you answered "Yes" you still haven’t gotten the premise behind weight gain and weight loss.
This is only true if you are eating often and are eating more than your daily calorie needs.



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