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Posts Tagged ‘over eating’


What time is dinner?

Friday, January 7th, 2011

Have you ever thought about making a daily eating schedule? One that holds you accountable as to when and how much you can eat.

I used to eat when I was hungry or when I had forgotten to eat and was starving. Sounds simple enough, hungry = eat something. The problem was my eating habits were sporadic and out of balance. I’d eat breakfast sometimes and sometimes not. I’d eat lunch at lunchtime and sometimes not. When I would eat, my only goal was to satisfy my hunger and because I didn’t really know when I was full until it was too late, I tended to over-eat a lot.

Here is an example eating schedule that worked for me: (you’ll notice I break it down into six small meals throughout the day):

Bryan’s Daily Eating Schedule

6 am | breakfast 1 | 250 calories
9 am | breakfast 2 | 250 calories
12 pm | lunch 1 | 450 calories
3 pm | lunch 2 | 300 calories
6 pm | dinner | 700 calories
8 pm | dessert | 250 calories

Total daily calorie goal: 2200

By pre-planning how much to eat at each meal, I was able to make sure I stayed fueled up while staying within goal. This eliminated my skipping meals and throwing myself into starvation/binge mode and my consistent over-eating.

If you don’t know how many calories to set as a daily goal, make an eating schedule and write down how many calories you eat (at each meal) to learn something about yourself. When you know how much you eat, you control your food and not the other way around. » Bryan

Shut-up self.

Monday, January 11th, 2010

While learning the importance of logging what I eat, one of the things I was so grateful for was the unrelenting patience of my Nutritionist, Marco. Having someone to hold me accountable, whose job was to not jump the gun, was an extremely powerful lesson.

One of the reasons I often found it difficult to stick to managing my food portions (for long periods of time) is my mind and body would play tricks on me. When I didn’t see results fast enough, I’d start thinking stuff like, What am I doing wrong? or This isn’t working, or Why am I doing this?

I’d make a drastic change (trying to eat too little, exercise too much or avoid eating something all together).

Typically, it’s those reactive changes that throw us off course and kill our ability to achieve consistency. While drastic changes can sometimes provide instantaneous results, consistency builds context, experience and habit.

Often times, I’ve found my quick decisions about what to do next we’re wrong.

Some weeks I’d feel fit and think “I dropped some pounds this week for sure,” and end up weighing exactly the same or having gained weight. The same went for weeks I felt like a bag of sand and I’d be sure I was heavier. Those often ended up being weeks I’d surprisingly shed pounds. Go figure!

The best thing I have learned counting my calories with the guidance of a professional is staying power. If I gain some weight this week, I don’t get all crazy for that magic change agent that will guarantee results next week. I stay the course, repeat exactly what I did the previous week, only I do it a little better, with a little more purpose.

Sometimes what we need to improve our situation, is to do NOTHING AT ALL… Just keep do’in what we’re do’in. » Bryan