I am notorious for eating almost anything and everything, but even I (A typical High Metabolism Guy) have to cut back on certain foods to achieve the things I want for my body. Here we will go over 6 ways that you can fight off temptation whenever hunger strikes.

Guarantee Success

When you start to get serious about getting into shape, you will start a new meal plan and the way to guarantee success with it is to set a goal that you know you can achieve.

Want to cut out the greasy fry up breakfast for good and have a flying start with your new meal plan? Then set an initial goal for a week. Once you complete that weekly goal, this will establish that you can be successful in taming that raging appetite. All you have to do now is repeat the same process over and over.

As the weeks pass you will start to notice that eating better food is making you feel better and that is what will urge you to continue for the long term.

Find Motivation

The 6 Pac diet is prime example of why meal plans can fail. Every one wants a 6 Pac and most people will need to watch what they eat in order to achieve it…. which is fine. The problem is that building (and maintaining) a 6 Pac

takes time and effort and if your meal plan’s purpose is to only help you achieve a 6 Pac, you probably won’t stick to it for very long

What you need to do is find extra motivators. Find out the other benefits of your new meal plan. Factors such as overcoming heart burn, acne or maybe improving sleep quality. Finding that your meal plan is actually improving your quality of life can be a great motivator in sticking to it.

You cheated… so what!

I quite often tell you to break the rules every now and again, and you should. Yes, you are following a strict meal plan to achieve a goal. But this is life and whether you like it or not, you will cheat and binge on some really unhealthy foods on occasion. When you do, don’t think that all is doomed and you have failed. One meal cannot define your whole diet.

What you do here is play the numbers game.

1 cheat meal = Followed by 5 healthy meals and snacks.

That essentially means you are keeping to your meal at least 80 percent of the time.

Don’t skip breakfast

This is common knowledge for most of you, but you still need to emphasis this point when you are sticking to a meal plan. If you skip breakfast, that is 8 hours sleep without food plus another 2 hours on your trip to work. Your body will be running on strictly back up by this time and you will be craving for sugar and for something quick and convenient. Unfortunately, most of those foods will be the ones you should be trying to avoid. So eat a good breakfast.

Time to clean up

Empty your cupboards and clean out your fridge. And I don’t mean ‘leave some foods behind’ either. Have a huge clean out. Restock your fridge and cupboards with good foods.

Fruit
Vegetables
Canned Tuna
Nuts
Almonds
Chicken
Salmon

Or any of the foods I’ve covered in Killer foods for fitness

Do the same at work too. This will prevent that raging appetite of yours from wanting to break the rules. You are and become whom you surround yourself with and that rule applies to food to.

Know how to spot hunger

I fall victim to this daily, quite simply because I am a human dustbin. The scenario here is that you will eat a good meal, yet you still crave for something to eat an hour or so after. The easy thing to go for is cookies or convenient snacks, which are usually bad for you. If you really are hungry then eat again, but proper food. The best way to overcome this is to make sure you that have cleaned out your cupboards and fridge. By doing that you will change your environment, and you will then become a product of that.

If you really don’t want to cheat meal your way through your workouts then be sure to follow these steps. Then you really will be on your way to meal plan success.

See you in the comments.

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In the last few weeks there has been much discussion on and off of stayfitbug.com regarding what’s the best food to eat for fitness when exercising.  We are talking about food that is high in,

• Carbs
• Protein
• Helps burn fat
• Helps build muscle
• Improves cardiovascular health
• Provides pain relief

Now I could dive straight in and talk about foods that most of you know and that others are aware of. But I won’t! That’s just boring. What we will cover here are,

- Unique food combinations (with uncommon foods and those foods you are familiar with)
- Foods from across the globe

These are foods that some of the top performing sports men and women that you know of are stacking away in their guts, which help them rocket down the runway in their sport leaving their competition at the terminal!

I don’t plan to cover all of these in one week; I think that would be information overload for almost anyone. Besides, I don’t want you to get too excited from feeding you the secret formulas all in one go.

Week by week there will be an update and most of this will come from myself, but also from community members and contributors.

Lets begin

Porridge with bread

I’m starting with porridge, as this is an athlete’s favourite. It is made up of rice, wheat, barley and corn and my favourite brands that provide this are Ready Break and Quaker Oats. Eating this every morning will fill you up till lunch for sure, but if you want to really boost your carb intake,

Add Bread

White or wholemeal, both are good. Bread is filled with carbs so you really are packing it in here. But be warned if you do this make sure you wake up early and give yourself plenty of time to digest it. It will take an hour at least. If not, you might just throw it all back up.

Instructions

• Get 1 or 2 slices of bread
• Spread butter
• Slice into medium sized pieces
• Mix and blend with porridge

Salmon rolls in Nori

Good for cardiovascular fitness

The reason for eating fish is because of the oil inside of it. By eating fish, it will lower your heart rate and you will consume less oxygen during intense training or exercise. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption.  So either,

- Take fish oil pills
- Or eat Salmon rolls in Nori

Why salmon in Nori?

Nori is a sushi wrapper made of seaweed. So along with the benefits of the fish oil you consume, you can add seaweed to that. Seaweed is good because,

• Great for digestive health
• High in nutrients, low in calories
• May improve heart health
• Good for de-toxing your body
• May help regulate hormones (helps in preventing cancer)
• Goes well will other healthy foods (like salmon)

Now that’s a mix!

Here’s what you need to make Salmon rolls in Nori

• 1 pack of Japanese Yaki Sushi Nori (roasted seaweed – .75 oz pack)
• 3 cups uncooked Japanese sushi rice
• 1/2 cup Japanese rice wine vinegar
• 2 1/2 Tablespoons of sugar
• 1-tablespoon salt
• 4 oz thinly sliced smoked salmon
• 1 tube Wasabi paste (Japanese horseradish paste)
• Strips of thinly sliced carrot
• Strips of thinly sliced peeled cucumber
• Optional thinly sliced ripe avocado
• Optional sesame seeds
• Optional: favourite dipping sauces for the Nori rolls (soy sauce, wasabi sauce)

Chocolate milk

Good for hydration

Milk is better than water or sports drinks at re-hydrating the body after exercise, as milk has more electrolytes and potassium.

Add chocolate

The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for a speedy muscle recovery.

Peanut butter and jelly/jam sandwiches

It always is a good idea to eat after a workout. The perfect meal would consist of

• 400 calories
• 20 to 30 grams of protein (to build new muscle)
• 50 to 65 grams of carbohydrates (to repair old muscle)

And Peanut butter and jelly sandwiches contain just that!

This is a favourite in Europe and the UK and I definitely grew up eating it. But I didn’t realise its greatness until I was much older,

Recommended

• Pepperidge Farm Bread
• Plain white bread
• Or toasted if you find it the bread is too soft
• Santa Cruz Organic Dark Roasted Creamy Peanut Butter

Peanut butter and banana toast

This is one of my favourites, especially as a pre-workout snack. It works best with by using a proper toast maker as it prevents the filling from spilling out of the sides.

This meal has a good source of fat, protein and carbs.

Ingredients

• Bread
• Peanut butter
• Banana (sliced)

Instructions

• Toast the bread in toaster
• Spread peanut butter on toast
• Arrange banana on top of peanut butter
• Eat and enjoy!

If you really want to spice things up add honey. That’s it for this week, but I’ll leave you with a picture.

See you in the comments.

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As i mentioned in the last post. For all you low metabolism types out there, i really do have your best interests at heart. So…how can you become more like us high metabolism types? Well before you do anything change your mind set from ‘i need to lose weight’ to ‘i need to increase my metabolism’. Over the years i have always heard people say that ‘they need to lose weight’. This is wrong, and i would frequently have to correct these individuals and get them to say ‘i need to increase my metabolism. Why? Yes… you will lose weight, but without increasing your metabolism, you will put that weight straight back on!

So what are the benefits of increased metabolism?

- Lose weight and burn fat with less amount of activity
- Process food a lot quicker which prevents your body from having unwanted fats during workouts

Oh…us high metoblism types have it good

However, as i have previously mentioned, there are many factors that affect the metabolism such as age, gender, weight, hormonal changes, diet, genetics and daily physical activities.

Ok, that’s great. But how can i actually do this and become like you skinny people?

Heres How:

Build up lean body mass

Metabolism decreases with age. To improve metabolism and exercising is one way to offset this problem. Lean muscle burns calories and the more you have the more calories you burn, even while resting. The amount of muscle you have is a strong determinant to the ability to burn calories and fat. Doing cardio exercises can boost your metabolism rate, and doing resistance or weight training can help building muscle. Building muscle is one of the key ingredients in losing fat and it is more effective than any weight loss or diet plan. Besides doing the cardio exercises, you might first take some simple tasks as walking or going up and down stairs to burn off calories.

Eat breakfast daily

Many people do not eat breakfast (I still don’t understand how people can do this!). Most of them think that it might help in losing weight if they consume as less meals as possible a day. However, they don’t realize that breakfast is the most important meal of the day. Breakfast boosts your metabolism rate and provides energy for the day. Alternately, the metabolism decreases if you don’t eat breakfast or eat later in the day. Haven’t you noticed that those people who eat breakfast are thinner than those don’t?

Don’t skip meals

Skipping meals is a wrong concept to most people who want to lose weight. What they don’t realize is that skipping meals will only make your metabolism slower, making the food you eat digest slower. This in turn will pack on the fats and turn the excess energy to unwanted fat.

Have a well planned meal

It is much easier to lose weight if you have a daily or weekly meal plan. You may plan what, when, where, and serving size daily. Also, you might want to write down what you have eaten for every meal, and check whether it is as healthy as possible.

Have smaller portion meals

Consuming 4 to 6 meals a day every 2 to 4 hours can increase your metabolism rate. It also gives the body a steady supply of energy and prevent over eating. You should increase your intake of healthy meals rather than stuffing your face full of junk food!

Drink more water

Water is not only a lubricant of the body, it also flushes the body out and keeps the kidneys operating at maximum efficiency. Lack of water causes the operation of the body’s functions to decrease and lower the metabolism rate. You should drink at least 8 glasses of water a day.

Sleep well

Getting a good night’s sleep can boost the body’s operations and metabolism. According to some researches, it stated that people who do not get enough sleep tend to gain more weight. In addition, the body uses sleep to heal and muscles are regenerated.

Sugar is bad

Taking too much sugar might overload the body and cause many serious health problems such as obesity and diabetes. Sugar might transform into fat and stick onto your body if it is excess. The human body cannot deal with a large amount of refined sugar that maybe present in your meals.

Spicy food

Spicy food is a good friend to boost the metabolism rate and help losing weight because of its ingredients. Therefore, eating some spicy food is good for your body. (Nandos anyone? )

Green tea is good

As we all know, the Japanese have healthier body’s and live better than most of us over in the West. Drinking green tea is one of the key reasons behind that. Both green tea and coffee contain caffeine, however green tea can boost metabolism without any side effects to the body, and it can prevent oxidation to the skin.

Take higher energy foods - including whole grain, beans, fruits, and vegetables

Taking these meals can provide more balanced energy to your body and assist with losing weight. It can also improve the process of digesting food.

Increase daily activities

Increasing your daily activities not only gives you a higher level metabolism rate, but also tend to burn more calories.

Reduce fat consumption

Increasing metabolism and losing fat is a simple equation. The fact is that you must always burn more fat than you take in, so let’s start by reducing fatty and oily food. You should also reduce your intake of sugar and carbohydrates.

By doing the above, it might improve your metabolism rate. If you stick to it you will start to see result within 3-4 week, and then you will truly be on your way to entering the world of the skinnys. Don’t stress over each little thing, but if you eat right and exercise, you should see a decrease in body fat. Most importantly you will have a healthier lifestyle and a much more energetic and happy YOU!

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Now this is something i blogged about in a previous post. But i didn’t really go into specifics. I am one of these high metabolism types and for years people have wondered how i can eat a whole house full of food in a day, yet stay in near perfect shape. Some may turn around and say:

‘ Ah… face it, you probably don’t eat a lot really’

This could be true if i ate my main meals at one specific time of the day, but it is not so! I would usually eat non stop until midnight ( WARNING! Avoid the Midnight feast – i will talk about that in another post)

For most skinny, slim or average build guys, they are probably very active people with very active lives (myself included). So it may appear that they don’t eat much.

People may debate this fact, but i am talking from experience here and this is certainly the case! If you are the same and your metabolism is high i would i say that

YOU ARE TRULY BLESSED!

I dread the day that i may start to get fat from eating a whole house full of food, in quick succession! Why?

BECAUSE I LOVE FOOD!

Most people do. But for the majority who do eat house fulls in quick succession, they will put on weight and probably get fat. Metabolism usually slows with age to, so i am getting all my heavy eating years in there while it lasts. But fear not, for all you low metabolism types, i have your best interests at heart.

Stay tuned for the next post ‘ Ways to increase your metabolism’

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