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I eat 5-6 smaller meals a day. take your lunch and put half in a togo for later and eat it 2 - 3 hours later. You should never feel full, only not hungry. If you are dieting right then you will feel not hungry then after about 1 1/2 hour start feeling hungry and then just hold out for another hour and eat. It's not so difficult to do because you always know your next meal is only 2hours away. Most serious diets have a concept of more smaller meals. The theory behind it is that we only eat 3 large meals because of the industrial revolution and that our bodies are built for grazing.
how small of a meal are you talking about? like a couple pieces of fruit or a small sandwich?
Meal Sizethe program that got me doing that is
www.bodyforlife.com. they recomend a fist sized or smaller portion of protien, carb and veggie. Veggie is optional but when you only got 3 healthy fists to eat you really want the veggies and honestly, if the place your eating doesn't have veggies as an option it's probably be difficult to eat right (see fast food recomendations below).
Meal Exampleyesterday I brought a sandwich to work. I got a shrink wrapped pack of seasoned roast beef (about 8 ozs) and then some low fat cheddar cheese and a fresh baked wheat roll (I was ironically "fresh baked" at the time). anyway, I made one big ass sandwich out of it and cut that in half. Each half of the sandwich was imbetween 1 and 2 fist in size. I had one around 11am. Worked out over lunch and then the other half around 3 or so.
Never felt full.
Also keep in mind that you want to keep the dairy's low fat or non-fat if possible and avoid anything fried.
Fast Food OptionsAlso if you must eat fast food here's a few things I usually go for
Jack In the Boxchicken pita no cheese
taco belltwo chic gorditas no cream sauce and no cheese (add jalapanoes...) and if you want to be hard core put all the chicken in one gordita and toss the other one
subway or sandwich places6inch turkey or ham with no cheese on wheat, no sauce, no mayo, double meat
burger placesgrilled chic sand on wheat, no mayo, no cheese. side salad instead of fries
This will cost a little more that just getting the dollar menu shit that will make you feel more full and probably be more exciting to eat but I presonally look at my meals during the week as being just for nutrition with flavor being a bonus.
Then on sundays, I do a cheat day every week where I eat and drink whatever I want any lifestyle diet will have a cheat day. your going to cheat, may as well plan for it.
Shit has worked for me for years as a maintance and musle building type of diet. If you also want too loose weight you will most likely have to hit the cardio too. Skating doesn't do it for me. I am about to go do some right now. Here's my tread mill routine which is also body for life.
CardioEach number represents one minute at that miles per hour for a total of 20 mins:
4, 4
5, 6, 7, 8
5, 6, 7, 8
5, 6, 7, 8
5, 6, 7, 8, 9
4
this guy will kick your ass and never gets any easier no matter how much you do it. If you find it difficult then either lower all the numbers by 1 or do the interval stack (5, 6, 7, 8 ) and then set it back to 4 for a while and sip some water while you catch your breath. If you watch your heat rate you will notice that while you are fast walking on 4 that it is probably going to be around 160 and take up to 10 mins to get back down to around 100. At that time do another interval stack and repeat for as long as you can stand it. When you do this, then you are getting more burn for your buck on the fast walking (4) because your heart rate is elevated.
Doing cardio first thing in the morning before breakfast also is a huge help as it will jump start your metabolism and keep it runnig high all day.