Archivi tag: calorie overconsumption

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Damage Control For Holiday Eating “Accidents” (Part 2)

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 Title: Damage Control For Holiday Eating “Accidents” (Part 2)
By line: By Tom Venuto, CSCS, NSCA-CPT
URL: BurnTheFat.com – Body Transformation System
www.Burnthefatinnercircle.com
Word count: 596 words

Damage Control For Holiday Eating “Accidents” (Part 2)
By Tom Venuto

BurnTheFat.com – Body Transformation System

It’s lunchtime, and you’re trying to decide what to make today. Normally, you would have your regular chicken salad with mixed nuts, but today is different. You’re going to a party in the evening, and even though you’re not quite sure what to expect, you know there will be a ton of food in an atmosphere of very little restraint. You decide that it’s probably best to eat a lighter lunch than usual, to prepare for the evening calorie-surge.

This is commonly known as “banking calories” which is analagous to saving calories like money because you’re going to consume more later.

I usually do not recommend this. Here’s why:
If you skip meals earlier in the day to “prepare” (bank calories) for a big feast at night, you are thinking only in terms of calories, but skipping meals is also depriving yourself of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other valuable nutrients that come from healthy food, as well as the small frequent meals which help control your appetite, stabilize your blood sugar and provide a steady flow of amino acids to your muscles. Skipping breakfast is especially detrimental.
Not only that, but eating less early in the day in anticipation of overeating later in the day is much more likely to increase your appetite, causing you to binge or eat even MORE than you thought you would at night when the big meal does arrive.
In fact, eating healthy, high fiber and lean protein food, as usual, earlier in the day is likely to make you LESS hungry for the holiday party meal and you’ll be more likey to eat only a harmlessly small amount of “party” foods.
I dont like the concept of “banking calories” if it means skipping meals or if it’s used as justification for binge eating.
Even if it worked the way you wanted it to, the starving and bingeing pattern may cause more damage than an occasional oversize meal, even if only on a psychological level. Some dieticians might even argue that this kind of behavior borders on disordered eating.
A better approach is to stay on your regular menu of healthy foods and small meals through the entire day – business as usual – and then go ahead and enjoy yourself at your party by treating yourself to a SMALL amount of “BAD” food.
This is supported by the 2nd Corollary of the law of calorie balance:
“Small amounts of ANYTHING – even junk food- will probably not be stored as fat as long as you are in a calorie deficit where you are eating fewer calories than you burn.”
It should be a big relief for you to know that when you’re at a party, a banquet, dining out or eating at a relative’s house for a special occasion, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance ans as long as it is done infrequently.
However, you CANNOT starve and binge and expect not to reap negative consequences.
If you sincerely want to burn fat and be healthy, then you have to have the discipline to stick with your nutrition plan consistently and control your portion sizes.
Train hard and expect success

Tom Venuto, CSCS, NSCA-CPT
BurnTheFat.com – Body Transformation System

P.S. If you’re interested in burning fat naturally in a healthy, sensible way, then be sure to take a look at Burn The Fat, Feed The Muscle – it’s the best place to start your journey: BurnTheFat.com – Body Transformation System



About the Author:Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist Tom Venuto 8(CSCS) and a certified personal trainer (CPT). Tom is the

author of “Burn the Fat, Feed The Muscle,” which teaches

you how to get lean without drugs or supplements using

methods of the world’s best bodybuilders and fitness

models. Learn how to get rid of stubborn fat and increase

your metabolism by visiting: BurnTheFat.com – Body Transformation System
www.Burnthefatinnercircle.com

Alimentazione, Dieta - Perdere grasso e non peso!, Motivazione e Psicologia - Alimentazione, Tenersi in forma

Damage Control For Holiday Eating “Accidents” (Part 1)

Lascia un commento

 Title: Damage Control For Holiday Eating “Accidents” (Part 1)
By line: By Tom Venuto, CSCS, NSCA-CPT
URL: BurnTheFat.com – Body Transformation System
www.Burnthefatinnercircle.com
Word count: 709 words

Damage Control For Holiday Eating “Accidents” (Part 1)
By Tom Venuto

BurnTheFat.com – Body Transformation System

We’ve all been at the holiday get-togethers, and have quickly devoured something devilishly delicious with little thought. Some feel little shame for eating a cake or drinking half the bowl of punch, but others find themselves feeling guilty afterwards and can’t help but think, “oops, I shouldn’t have eaten that.” I have to admit I do get a little chuckle out of the “accidental” part! Do you ever really “accidentally” eat anything? I think we are all responsible for everything we eat and how much we eat and until you consciously realize and accept this, and take the time to do some proactive meal planning, you will probably continue to have lots of “overeating accidents!”

After you overindulge, I definitely do NOT recommend skipping your next meal or skipping meals the next day to make up for it. I usually don’t even recommend cutting back either, although there may be exceptions where you could manipulate your meal size or macronutrient composition.

I generally recommend returning immediately to your “regularly scheduled meal programming,” because this continues to encourage the maintenance of positive habits such as eating 5-6 small meals every day.

I do suppose whether you cut back could depend on whether you’ve been on low calories a long time, how lean you were already, and on whether you were in a caloric deficit already. If you were in a calorie deficit for the day, then the extra calories might only bring you up to maintenance, not “over” your daily limit, which might not be as damaging as if you were in a calorie surplus.

If you were already very lean or had been dieting strictly for a long time (as in a bodybuilder coming off a competition), a large meal or entire high calorie day might not have any negative effect either. Your metabolism has a way of slowing down if you keep your calories too low 100% of the time.

With occasional (planned) higher calorie days, you’d be using the BURN THE FAT “zig-zag” or “cycling” principle, so eating more in this context can be a positive thing. (Note: You can learn more about this technique in the BURN THE FAT program at BurnTheFat.com – Body Transformation System). However, there’s a big difference between a planned “cheat meal” or a planned high carb, clean food “re-feed” day and a binge on junk food. Regardless of total 24 hour calorie intake for the day, you could still store body fat after heavy eating if it’s done at certain times and in a certain metabolic state.

Although I do prescribe calorie levels based on daily (24 hr) needs, I believe you should also pay attention to 3 hour “windows” when you’re thinking about adjusting your caloric intake. Calories and macronutrients (protein/aminos, carbs/sugar and fat) are partitioned into glycogen, muscle or fat tissue or burned immediately depending very much on present moment energy and recovery needs and on what’s going to happen over the next 3 hours or so as the food enters your system.

So, if you’re going to be plopping down on the couch to watch football games for the rest of the day and night after that big holiday meal, beware – you might just want to cut back on that next meal a little, especially starches and sugars.

Bottom line: It’s okay to eat small amounts of your favorite junk foods once in a while as planned “free meals,” and it’s a good idea to eat more in general from time to time to keep your metabolism humming along. However, your best bet if you’re really serious about fat loss is to avoid huge meals and avoid bingeing in the first place. ALWAYS practice portion control – even on holidays.

If you ever do slip, don’t beat yourself up, just get right back on the wagon with your next meal and remember, the past is behind you and today is a new day.

Your friend and coach,
Tom Venuto, CSCS, NSCA-CPT
BurnTheFat.com – Body Transformation System

P.S. If you’re interested in burning fat naturally in a healthy, sensible way, then be sure to take a look at Burn The Fat, Feed The Muscle – it’s the best place to start your journey: BurnTheFat.com – Body Transformation System

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist Tom Venuto 8

(CSCS) and a certified personal trainer (CPT). Tom is the

author of “Burn the Fat, Feed The Muscle,” which teaches

you how to get lean without drugs or supplements using

methods of the world’s best bodybuilders and fitness

models. Learn how to get rid of stubborn fat and increase

your metabolism by visiting: BurnTheFat.com – Body Transformation System
www.Burnthefatinnercircle.com