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Lunch: HEALTHY FROM HOME - had just enough food this week, went perfectly...350 in salad, tofu, and muffin, but also fries 250, cookies shoot forgot about them before lucnh just saying 50

How Eating More Food Can Actually Help You Burn Fat

POSTED ON JUNby Alisa Hrustic

When people want to lose weight, the first thing they think to do is eat less. After all, we’ve long been told that shedding pounds is a simple equation of taking in fewer calories than we use. The only problem is that cutting too many calories can completely backfire on our fat loss efforts.

“Everyone wants to lose weight quickly, and many people make the mistake of being too restrictive,” explains Torey Armul, M.S., R.D., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics.

True fat loss generally occurs at a rate of between 0.5 and two pounds per week. Any weight lost faster than that is either coming from water weight or muscle mass—especially if you’re seriously cutting calories. “The body finds fuel where it can,” explains Armul. “When there aren’t enough calories coming in, the body can actually break down muscle tissue for energy.”

When this happens, your metabolism takes a hit, explains Lisa R. Young, Ph.D., R.D., adjunct professor of nutrition at New York University and author of The Portion Teller Plan. Muscle helps you burn more calories at rest, so when you lose that lean tissue, your weight loss can screech to a halt.

Not to mention, when you drastically cut calories, you’re more likely to feel deprived and end up overeating when you do treat yourself—which can lead to weight gain if it becomes a pattern.

Sound familiar? If so, eating more—more of the right foods, that is—may be exactly what you need to finally start seeing the results you crave and drop fat for good.

“You shouldn’t be hungry when you’re trying to lose weight, and if you are, you’re not going to sustain it,” says Young. If you feel hungry throughout the day, you’re either not eating enough of the right foods, or enough calories overall.

“You need a certain amount of calories every day just to live, breathe, move, and support every cell and function in your body,” says Armul. Eating enough of the right foods helps you work better, sleep more soundly, crush stress, and burn more calories when you work out—all good things for your waistline.

Now, there’s no way around the fact that you still need to be in a caloric deficit to shed pounds—but if you load up on foods that are high in filling nutrients but low in calories, you can achieve that calorie deficit and reach your goals without stress or calorie-counting.

Of course, certain foods will have to go. Sugary breakfast cereals, frozen pizzas, chips, and fried foods, which are high in calories but provide little nutritional value and don’t fill you up, are off the menu. Think of it this way: You want as many forkfuls (or volume) as possible for as few calories as possible—and you can’t do that eating Hot Pockets.

Now, the fun part: Fruits and vegetables, which contain lots of water and fiber (fiber is super-filling and keeps you satisfied between meals), provide tons of nutrition for very few calories—so you can load up on things like veggie-based soups, leafy greens, watermelon, cucumbers, tomatoes, peppers, and more without the possibility of going overboard on calories

BearCountryGG on 09/13/2018:
I'm keeping it simple right now too.....time to reflect and wrap stuff up.

horn_of_plenty on 09/13/2018:
yes...simple is my goal here. :)

graindart on 09/13/2018:
I've had little to write about lately too. Just going through my schedule right now and hoping things are smooth / drama-free.

As always, you consistency is inspiring.

horn_of_plenty on 09/14/2018:
ty for the acknowledgment on my consistency...lately my calories are a tad higher so i have to be careful, but i was moving around much more thru the weekend...not so much this week, though ;) but still, i'm balancing.

whenever i add in some cardio, i'm able to balance my weight so much better!

happy-1 on 09/13/2018:
Good job today!

horn_of_plenty on 09/14/2018:
ty ty ty Happy!

Maria7 on 09/13/2018:
Hope you are having a good day.

horn_of_plenty on 09/14/2018:
ty Maria..i'm hearing news of Florence :(

BearCountryGG on 09/12/2018:
At least you got there!!!!

horn_of_plenty on 09/12/2018:
yes and everyone has been a darn nice pleasure to work with....i am lucky, so lucky.

happy-1 on 09/12/2018:
birthdays bring out drama in everyone

horn_of_plenty on 09/13/2018:
i think so!

BearCountryGG on 09/11/2018:
My first thought about your 2 am marshmallows was the old joke about the person who dreamed that they were eating marshmallows and woke up with their pillow in their mouth........guess yours had calories...so I guess you really did eat marshmallows in the middle of the night...LOL

horn_of_plenty on 09/12/2018:
lol i never did have the marshmallow dream! that's hilarious! i'm happy that marshmallows aren't the worst in terms of calories...and now they are luckily all eaten up!

happy-1 on 09/10/2018:
Check the minimum deposit for the other account so that you don’t get charged fees

Horn_of_plenty on 09/10/2018:
thank you...i will review again with them ty...and i also need to see about getting my money all around out of that bank.

happy-1 on 09/10/2018:
And you can wrap the dumbbells with bike handlebar tape.

Horn_of_plenty on 09/10/2018:
great suggestion, ty!..will look into options if the weights start to cut into my thin workout gloves.

Donkey on 09/10/2018:
Happy Rosh!!!

Horn_of_plenty on 09/11/2018:
TY J Donk! the new year has come in with a big fat SLAM! this year in my mind!

I also wrote you back on my entry for yesterday :) thank you for the warm thoughts!

BearCountryGG on 09/11/2018:
You accomplished a lot!

Horn_of_plenty on 09/11/2018:
most got done...the items for UPS are in my car, all packed up, so all i gotta do is drop them off. they were a challenge to repack, glad Ricky helped me with it last night...i ran outta time and they closed before i could get there.

glad i have the time off right now.

BearCountryGG on 09/09/2018:
Happy Birthday!

Horn_of_plenty on 09/09/2018:
thank you, BCGG! i'm settling in before i get in a bday workout at the gym...i will not post in on fb tho...bc i'm enjoying all the bday messages and don't want to post and interfere with the nice messages i'm receiving!!

BearCountryGG on 09/09/2018:
Well...I sent you birthday wishes there too.....hope you have a great day!!! I do remember that being 36 was a very good year for me...and I'm sure it will be for you too.

Horn_of_plenty on 09/09/2018:
thank you, i do agree <3

Donkey on 09/09/2018:
Happy birthday! You have a whole new year to give it your all! Both physically and religiously!

I do not know the rules that you may follow. Will you be allowed to log in on the computer on Rosh Hashanah? My new refrigerator has a Shabbot mode -- how cool is that?

Horn_of_plenty on 09/11/2018:
thank you J donk for the bday wishes...my mind lately is swamped sorry not to reply other than my own mind is wacky lately! nothing on your post that was wrong, no worries!!!!!

i do not follow many rules, especially not this year as i have been very swamped with activities and knew that i needed at least yesterday to get things done that needed to be done at a certain time frame. sometimes i go to celebrate with my parents and watch the services on TV, not this year as i feel i needed to use the days doing tasks which worked out well but today i just need to also make sure i am rested for work tomorrow.!!!! i'm glad i had the time off.

yes, totally logging into DD and even putting in my timesheet using the work program from home! awesome. i took sick days, which can only be inserted into the program on the day you take them or after. if i waited sometimes till going back to work to enter them, i'd have to wait for separate checks...not good if you wanna be paid normally on friday! so i'm glad that's fixed....

....yes, very cool on your fridge!!! a lot of folks by me i am SURE have that mode...we've got a lot of Orthodox jews around here that do follow the customs.

happy-1 on 09/09/2018:
Happy Birthday! You never waste a day and have a lot to celebrate.

Horn_of_plenty on 09/10/2018:
<3 thank you so much Happy <3

Donkey on 09/07/2018:
This article describes pretty much what I've been doing. Lots of vegetables, with hummus, full fat dressing or dip, butter with cooked vegetables.

It's worked for me.

horn_of_plenty on 09/07/2018:
yes, i think it's a well-written, helpful article especially to those who are not as "seasoned and experienced" as you and me!

happy-1 on 09/07/2018:
yeah that’s basically what the nutritionist is helping me with. like I avoid salads because iceberg lettuce has zero nutritional value... but nutritionist says I need to add it in to trick the stretch receptors in my tummy to feel full.

horn_of_plenty on 09/08/2018:
YES EXACTLY !!!!

graindart on 09/08/2018:
Was curious what parade you were going to, so I googled parades in your general area and came up with a list. Looks like a Labor Day parade scheduled for today?

Unrelated, but directly below that listing is a parade scheduled for tomorrow Sept 9th: Cinco De Mayo Parade. Thought it was a bit weird to have the parade 4 months and 4 days after the 5th of May.......

Horn_of_plenty on 09/09/2018:
Yes, the NYC Labor Day Parade near Rockefeller Center was the location!

that is so weird for cinco de mayo...i'd like to think it's a mistake!

Maria7 on 09/08/2018:
Good article!

Horn_of_plenty on 09/09/2018:
i loved it too, it recommends everything we know :)

graindart on 09/06/2018:
That's the way many of my weeks go. I end up running so many small errands throughout the week that I don't end up getting many of the things accomplished that I'd like to. And unlike you this week, I've often used that hurried schedule as an excuse for over-eating junk.

My life did slow down a bit over the last weekend, but instead of doing something productive, I just wanted to sit in front of the TV and vegetate.....

horn_of_plenty on 09/06/2018:
sometimes you need to veg, but there needs to be a plan for when you aren't going to...haha...i wish i didn't skip gym again this week...it makes me lethargic and sluggish and upset when i don't plan right. just a tiring week.

it's the worst when all the day's activities prevent a good workout or you're left sitting on your a** bc all the activities you go to are that way...that's been my week. lol...next week should be better.

BearCountryGG on 09/06/2018:
Nerve wracking when someone won't hut up!!!!

horn_of_plenty on 09/06/2018:
grrrrr....needing some space this week lol.

happy-1 on 09/06/2018:
Sounds like a lot of coworkers are bugging you... Hugs.

horn_of_plenty on 09/06/2018:
It's the same one that I have been complaining about just one thankfully !!!

BearCountryGG on 09/05/2018:
What you said is so true...we aren't always free in our lives.....parts of our lives do end up being something we do for others…..but that isn't necessarily a bad thing...….just a part of the give and take side life.

horn_of_plenty on 09/05/2018:
yeah, you said it with an even better tone. i'm still frustrated with it...but i know it's part of life.

horn_of_plenty on 09/05/2018:
especially now. but i will pull back when i can. and not say "yes" to everything. i'll try to maintain personal limits so i do not get overwhelmed as i have in the past...i will not allow it making me sick.

happy-1 on 09/05/2018:
Cauliflower cakes?

Horn_of_plenty on 09/05/2018:
yeah, bought them online....they are really "cauliflower wraps" made by Outer Aisle. very good. 50 cal each!

BearCountryGG on 09/04/2018:
Seems like a good time to make new commitments.

Horn_of_plenty on 09/04/2018:
100% yes you got me!

happy-1 on 09/04/2018:
I’m liking the goal/habit tracking apps. restarting it all today.

horn_of_plenty on 09/04/2018:
the apps are too much work...i try to make things simple..either schedule it or don't....i'm not savvy enough for apps. lol. but thank you!

Donkey on 09/05/2018:
Stay focused on your goals - you can do this!

horn_of_plenty on 09/05/2018:
thank you, i appreciate it...last night was a reality shock for me...not good...

graindart on 09/05/2018:
Good job on the lower calorie day evening out the higher prior day.

horn_of_plenty on 09/05/2018:
working on it, yeah...sometimes, even in maintenance, the high cal weeks don't result in weight gain till later noticing after like 3 weeks...so it's not an immediate gain.