Depending on how much weight you need to lose, you can adjust your exercise and calorie intake so that your goal is to lose up to two pounds per week, which means your body needs to use 1,000 more calories than you consume. day. Again, I would do this through a combination of diet and exercise.

However, you don’t want to do much more than that. And that’s because if you cut your calories too drastically, your body will think it’s starving. If you go into starvation mode, it will drop your metabolism, which stops your progress.

At this point, most people start to lose weight by eating even fewer calories. The body responds to this by further slowing down its metabolism in a desperate attempt to conserve energy.

It is a vicious circle.

So what you should do instead is eat in a way that fuels your body so you have enough energy for your workouts and your metabolism keeps roaring throughout the day.

This is how you do it:

Eat several smaller meals to boost your metabolism

Every time you eat a meal, your metabolism increases slightly. So if you split your daily calories into six to eight small meals (instead of three large ones), you’ll get six to eight mini metabolic boosts.

Eat balanced meals to boost your metabolism

For now, your goal is to look at your plate and watch your meals for balance. Try to have about:

40% of the food on your plate consists of good proteins.

40% of the meal consists of slow burning carbohydrates.

20% are healthy fats.

You can eat this balance at every meal. You can also see your total calories and meals for your day and look for an overall balance of 40/40/20. However, you can choose to eat most of your carbohydrates in the morning to fuel your day’s activities. Your last meal may consist mainly of protein and fat.

Eat clean to boost your metabolism

Sure, in theory you could lose weight just by eating chocolate bars or McDonalds all day, as long as you’re eating fewer calories than your body needs each day for basic functions, as well as to fuel your workouts. But if you don’t eat clean, you’ll end up with a host of problems, including:

More fat, less muscle. Your body may decide to burn muscle along with fat stores, which means you’ll end up smaller… but flabby. You will look like an old woman. And that look doesn’t exactly drive women crazy on the beach!

Without energy. Bad eating habits lead to lack of energy. And that means you can’t give 100% during your workouts, which leads to poor results.

Slow metabolism. Let’s say you discover that you need to eat 2,500 calories to lose weight. If you’re eating “dirty” calories (like sugary, fatty, and processed foods), you’ll eventually have to eat even fewer calories. That’s because these foods do nothing to keep your metabolism going.

Good eating habits lead to good health.

For your physical success!

– David McCready