Eat Right

Eating right is a complex task that anyone can try to follow. Ice-cream? Chocolate? Forget about it. Forget about cakes, candies, pizzas, late night snacks turning to late night dinners, and sodas of any kind that blow you up and thin your bones. To eat right is to eat whole foods like grains, lean meats, fish, drink enough of water, and especially know When to eat and When not to eat. It is important to eat regularly in order to keep your metabolism running. In average, your body need some food every 3 hours which means that you need to plan your snacks in between your big meals. Big meals are breakfast, lunch, and dinner. You need snacks in between breakfast and lunch, lunch and dinner, dinner and the time you go to bed. If you wake up around 6am and have breakfast around 7am, then your first snack will be around 9:30am followed by lunch at noon. Second snack will be around 3pm followed by dinner at 6 or 7 pm. And your last snack will be around 9 pm and it has to be at least 2 hours prior your bed time. If your daily calorie intake is 2,200 calories then your meals by calories should look similar to this:

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Breakfast: 400cal
Snack 1: 200cal
Lunch: 600cal
Snack 2: 200cal
Dinner: 600cal
Snack 3: 200cal
Total: 2,200 calories

The higher your metabolic rate the more calories you burn during the day. It is important to know how many calories does your body need and how many calories you intake during the day.

To loose body fat it is recommended to multiply your bodyweight by 11 (ex. If you are 180 pounds – 180×11=1980. 1980 is the amount of calories you have to intake throughout a day in order to loose weight).
To gain weight it is recommended to multiply your bodyweight by 17 (ex. If you are 100 pounds and you wish to add some weight – 100×17=1700. 1700 is the amount of calories you have to intake in order to put on some pounds). The bottom line is to stay away from junk food, eat regularly, and exercise, and exercise, and exercise.

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