How to Change Your Eating Practices to Help Control Your Weight


There are always new fad diets promising fast weight loss. Testimonials swear that the diet-of-the-day is the only way to lose weight. No matter what healthcare professionals and nutritionists say, many people get swayed by empty promises because they don’t really understand that losing weight is a function of feeding the body, not starving it. All that is required is an understanding of how food works in the body. At the Orlando Weight Loss Clinic, help is provided to show how to lose weight the right, nutritionally-balanced way.

Effective Ways to Lose Weight

Food provides fuel for the body. Early Americans ate large meals early in the day and at noontime because they needed the energy fuel from food to sustain them when they farmed in the fields. Food is converted to energy. Metabolism refers to how the body uses the food, and can be described as efficient or inefficient. If the metabolism is inefficient then it is not burning food adequately, therefore not converting food into energy.

Weight loss can only be accomplished when the calories that are taken in are being burned, which is one function supported by a person’s metabolism. Exercise helps increase the metabolic function, as does eating foods in smaller amounts more frequently.

Eating Frequently

Eating small amounts of food frequently throughout the day is great for weight loss, but also helps with other medical conditions. A person eating five to six small meals a day will prevent diabetes, muscle loss, and even heart disease as well as keeping the metabolism elevated throughout the day. Eating frequently balances blood sugar levels as it suppresses hunger and prevents the body from storing fat.

It is advisable to eat three main meals each day; breakfast, lunch, and dinner. When eating five to six meals a day the main meals will automatically be smaller because the body is never getting very hungry. The three main meals are supplemented with two or three healthy snacks to keep the body’s energy levels high. A sample snack could consist of ½ slice whole wheat toast with natural peanut butter and apple slices.

This method of eating does not mean that a person can eat anything they want at their meals. The meals and snacks must be balanced and healthy. As recommended by the Orlando Weight Loss Program – Greater Orlando Medical Weight Loss, 15 to 30 grams of lean protein should be included in each meal. The lean protein should be no larger than a fist, and includes turkey, chicken, beef, pork, fish, and egg whites. Make sure the red meats are lean and not fatty cuts of meat. Proteins take energy to digest. This will help the body to burn off more calories.

A serving of carbohydrates should fit in the palm, and include low-glycemic foods such as oatmeal, whole-grain pasta or bread, quinoa, and fresh fruits. Healthy fats are avocados, egg yolks, nuts and seeds, olive oil, and natural peanut butter. One serving would equal the size of a thumb.

Balance the meals to include all food groups, and eat every two to three hours. Remember to drink lots of water and eat slowly. Waiting 20 minutes before giving in to food cravings will usually eliminate the craving all together.