Have you ever wondered what is the easiest way to lose weight (and more importantly, body fat)? I know I have. The United States currently has the highest incidence of obesity, and the problem is only getting worse. The problem is that we are fat because we are constantly trying to find the easiest way to lose weight. It is a never ending battle. We develop it fat-free and sugar-free, but still no weight loss.
Well, I’m here to tell you that there is an easy way to lose body fat, and it’s not what you might think. You see, most people’s common sense will tell you that you need to eat less food to lose body fat. I am here to tell you that this is not always the case. Often times, the best way to reduce excess body fat is to eat more or at least more frequently. That’s why I call it hobbit diet plan.
You see, the Hobbits from the book and film series “Lord of the Rings,” eat multiple meals throughout the day instead of just 2 or 3 like most Americans. If you’ve seen the first movie in the series, you’ll remember a scene where the Hobbits stop to eat and are scolded for doing so. Their guide tells them that they have already had breakfast, to which a Hobbit promptly replies, “Yes, but what about the ‘other’ breakfast.” He then asks about the many other foods that Hobbits have become so accustomed to eating. Overall, I believe the total meals add up to 6. That’s right, 6 meals a day.
Now, eating 6 times a day may sound absurd, but the Hobbits have nailed it. By eating more food throughout the day, you are actually helping your body to keep your metabolism as high as possible. Which means your body will naturally burn more calories, even if you’re just sitting on the couch.
By eating less frequently, you are almost guaranteed that your body will go into “starvation” mode, and store every drop of body fat it can to survive. It is, unfortunately, a genetic trait passed down from our ancestors thousands of years ago, when food was scarce. When you feed your body fewer calories, or go longer without eating, your body automatically fears the worst and assumes you won’t be getting another meal anytime soon. So what does your amazing body do? It starts burning fewer calories to preserve what is currently stored. Your body also begins to break down its own muscle for fuel instead of using body fat. Your body thinks it’s the right solution. It’s getting rid of the muscles that are taking up so much energy, and it’s conserving your fat stores for later down the road when you really need it.
Okay, we all know you’re not really going to be hungry. So, what happens when you finally eat? Your body still fears another starvation is coming, so it packs all those calories away as fat for the next time you need to go without. And you get fat. Vicious circle.
So, how do we break the cycle. Eat like hobbits. Eat more often per day. Preferably 5 – 6 meals spaced evenly throughout your waking hours, approximately every 3 – 4 hours. I know, you’re thinking “holy cow, this guy wants me to eat every 3 or 4 hours?”. This is correct! You see, by eating more often, you’re signaling your body that you’re well-nourished and there’s no sign of deficiency ahead, so it’s okay to go ahead and burn off excess energy stored as fat.
However there are some important things to remember. Though we are going to eat 5-6 times in a day, still we need to be conscious of the calories that we are consuming. You shouldn’t be eating 5-6 meals made up of Quarter Pounders and fries, or Big Macs. and chocolate shakes. Your body still only needs a certain number of calories to function efficiently. If you want to burn fat, you need to make sure you’re a little below that level.
“Ah ha!”, you say, “you tricked us”. no not really. I think you’d be surprised how many calories your body really needs to run efficiently. In fact, it’s all too common for many people to not get enough calories and instead send their bodies into starvation mode.
So how many calories does your body really need? Well, it’s a good question, and the right answer depends on what your body composition is. Now, that’s pretty heavy math for now, but here are some averages.
For women, the average calorie requirement to maintain body weight is between 2000 – 2100 calories per day. Which means, to lose weight (preferably body fat), you should consume 1400 – 1800 calories per day.
For men, the average calorie requirement to maintain body weight is between 2700 – 2900 calories per day. Which means, to lose weight (again, preferably body fat), you should take in 2200 – 2700 calories.
That’s a lot of calories. This is not a starvation diet by any means. Just a little math will show that a man who is trying to maintain 2500 calories a day and eats 5 meals a day is allowed 500 calories per meal. If you make the right food choices, 500 calories is a lot of food. For example, you can eat 4 ounces of grilled chicken, 6 ounces of a baked potato, one cup of broccoli, and a large (2 cups) mixed green salad with light Italian dressing, and still only eat about 450 calories. That’s a lot of food!
So, if you want to burn some fat, and be able to eat well while doing it, I suggest you eat like the Hobbits. Try to eat 5-6 balanced meals every 3-4 hours. I think you’ll be amazed by the results.
