How is your week going?

Are you on a diet? Are you skipping a meal because you ate so much yesterday? Are you skipping a meal because you think that’s what it takes to lose weight?

Some people think that skipping meals is what it takes to change the scales. However, skipping meals can actually make you so hungry that you basically eat everything in sight by the time dinner rolls around.

As you might imagine, this does not promote weight loss but can actually lead to weight gain.

In order to lose weight we must lower our caloric intake. To lose one pound of body weight you must eliminate 3,500 calories. To lose one pound a week, calories must be cut by at least 500 per day. Most of us eat between 1,500 to 2,500 calories per day. If you habitually eat out everyday, your caloric range will be much higher.

Our metabolisms are responsible for burning fuel and keeping our bodies in working order. When we eat food, our bodies start the process of digestion. After the food has been digested, the metabolism goes into a “sleep mode”. This means that the body is not burning as many calories. The longer you wait between meals, the longer your body will stay in this “sleep mode” and the fewer calories you will burn. Continuously skipping meals will cause your body to get used to being inactive and can result in significant weight gain and metabolic damage. Here are a few tips to help you lower your caloric intake without eating less:

1, Eat protein at every meal

It helps to fill you up and is more satisfying than carbs or fats. It also keeps you fuller longer, and helps to preserve muscle mass and encourage fat burning. Try and incorporate fish, lean meats, eggs, Greek yoghurt and beans into your meals and snacks.

2, Stock your fridge

Try and keep a fridge stocked with fresh cuts of vegetables, grilled meats, whole grain tortillas, salad greens, homemade hummus and fresh fruit. These ingredients are easy to grab so you can prepare quick and healthy meals.

3, Swap pasta for vegetables

Simply by eating less pasta or bread and adding more vegetables, you can save 100 to 200 calories per meal.

4, Clean the cupboards of junk foods

If you have chips and cookies, or ice cream in the freezer, you are making weight loss harder than it has to be. Reduce the temptation by purging the cupboards of fattening foods. Want an occasional treat? Save it for parties or make something that is healthier and tasty!

Losing inches and pounds takes time, but food is a necessary part of losing weight. Setting goals, making better food choices and staying active will get you there before you know it. Stay focused and B-Active For Life.

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife