Eat More, Lose More. (Really?)

By Justine Holberg

You work out practically every day and you're feeling good because you've lost some weight. Until a week or so passes and you can't get the scale to budge. It's like an invisible wrench has been thrown into the works. Now what?

You start second-guessing everything you're doing:

• Maybe I'm eating too much?
• Should I work out harder?
• Do I have to live on parsley and hot water?

So you restrategize. You slash calories and step up the intensity of your workouts. Unfortunately, after another week, you're still not losing. Now you want to give up altogether. But before you throw in the towel, ask yourself this:

Am I eating enough?

Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:

1. Metabolism is the key to weight loss. If you don't eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you're exercising. That's why skipping meals isn't a good idea if the goal is to shed pounds.
   
   Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up.
2. To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it's true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it's starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don't need to know the details, so we'll just call it fat.) To avoid this, most experts agree that over time, you shouldn't eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more.
   
   Tip: Keep a food diary to track calories.
3. You need more calories when you work out. If you're exercising while following a low-calorie eating plan, you'll need to take into account the calories you're burning. That's because it's now easier to enter starvation mode. Let's say you're burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you're really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming.
   
   Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula^®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as "free calories." They aren't, but they will ensure your muscles, hence, your metabolism will recover quickly.

And remember this:

Figuring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.

Tip: Use the Team Beachbody^® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.

Finally, if you're still on the fence about needing to eat more to lose weight. You might be thinking, "How come I know some really skinny people who barely eat?"

The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.

So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.

Is It Time to Eat?

By Mark Nelson

It probably is. Because if you're like many people, you don't eat often enough. According to Turbo Jam^® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

It helps prevent your body from storing fat.

I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

So the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals.

Eating regularly tames wild cravings.

By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.

Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Starting your day with eggs, nonfat cottage cheese, a P90X^® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.

Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop lbs., don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

You Can Eat Great and Still Lose Weight

By Ben Kallen

When your grandma wanted to lose weight, she probably ate foods that no one in their right mind could enjoy. (Fluffy mackerel pudding, anyone? How about a chilled celery log?)

All these years later, a lot of people still think that the only way to shed excess fat is to eat a bland diet or choke down foods they dislike. Luckily, that just isn't true. Not only can you eat well while you're shedding excess fat, it's highly recommended that you do so. The more you enjoy your meals, the less likely you are to cheat on your food plan or give it up entirely.

So how do you lose weight without feeling deprived? Stick to these tips:

1. Have a regular workout program. There are people who manage to lose weight without much exercise. But it requires them to follow a very strict, restrictive diet, and the weight loss is likely to stop or reverse itself with the tiniest caloric backsliding. And even if they're successful, they're likely to end up "thin but flabby" rather than lean and fit. On the other hand, when you have an effective workout plan, you burn more calories, build lean muscle, and prevent your metabolism from slowing down as the weight comes off. What's more, working out changes the way you think about food—you'll be more aware of what your body really needs, and start eating to fuel your muscles and keep up your energy instead of stuffing your face for the heck of it. You'll stick to your food plan because you want to, not because you have to. And that means you're more likely to keep it up over the long haul.
2. Go for quality. Junk foods aren't called "junk" just because they tend to be unhealthy. They're often made of cheap ingredients that aren't even that tasty, with a lot of added sugar, salt, fat, and chemical flavorings to make up for it. As former FDA commissioner David Kessler points out, they're intended to make you crave more food, not to satisfy your hunger. Less processed foods, on the other hand, tend to taste better naturally and be better for you. Of course, it would be nearly impossible to give up processed foods entirely, and you don't have to. Just devote a larger portion of your meals to "clean" items: fresh vegetables and fruits; lean meats, fish, low-fat dairy, or vegetarian protein; and nuts, beans, and whole grains. And eat fewer foods that have more than five ingredients on the label, especially if you can't pronounce some of them. (If you really need Doritos® now and then, buy a single-serving bag, not the large economy size.)
3. Don't go hungry. A good food plan should keep you satisfied, even if you're eating less than you're used to. To avoid hunger pangs, make sure you always have access to healthy snacks when your plan calls for them, and never skip meals in an attempt to save on calories. Eat more foods that are naturally filling, like soups, salads, and steamed or roasted veggies, along with moderate amounts of healthful fats. And avoid high-glycemic foods made of sugar or starch, which can lead to blood sugar fluctuations that leave you hungry and low on energy.
4. Savor your food. No matter how good your meals are, you're not likely to enjoy them if you're distracted by other things or you gobble your food like there's no tomorrow. That's why, according to a study in the Journal of the American Dietetic Association, people who eat "mindfully" are less likely to be overweight. That includes eating slowly so you actually taste each bite, being aware of whether you feel hungry or full, and sitting down for meals without watching TV, working, or driving at the same time. (An added bonus: According to a study in The Journal of Nutrition Education and Behavior, when families regularly have meals together, the kids naturally develop healthier eating and lifestyle habits.)
5. Spice things up. There's no excuse for eating dull, monotonous meals day after day—not when there are dozens of herbs, spices, and condiments that can perk up weight loss–friendly food in hundreds of different ways. Does a chicken breast with a side of vegetables sound boring? Then try sizzling chicken fajitas, or a paprika-scented chicken stew with root vegetables, or chicken and vegetable slices (oven roasted or grilled) brushed with garlic and olive oil. The point is, if you keep lots of herbs and spices around, you can prepare great-tasting, healthful meals without much more time or effort than it would take to make dull ones. (You can also save more time by mixing your own sauces, marinades, and dressings—they'll have less added sugar and salt than store-bought ones, and they'll taste better, too.) When your foods are more flavorful, and your meals are full of variety, you won't just be eating as well as before—you'll be eating better.

The 911 on Nutrient Timing: What and When You Should Eat

By Steve Edwards

It's not just what you eat but when you eat that matters. The perfect food for one situation may be horrible for another. Nutrient timing is a science that athletes use to try to get the most out of every calorie they consume. Not everyone needs an athlete's level of efficiency, but all of us will benefit from a basic understanding of nutrient timing.

This is 911, need-to-know info only. To keep you focused on the big picture, I'll begin with an example at the extreme end of nutrient timing. If the average Joe followed the same diet as an Ironman triathlete, he'd likely have type 2 diabetes in a matter of months. Conversely, if someone tried to complete an Ironman on even the healthiest version of a low-carb diet, that person would either be forced to quit or die. This is not just because either diet would mean eating too much food or too little food. Different foods cause the body's metabolic process to react in different ways; and various activities should be fueled using various means.

Let's begin by looking at our possible fuel sources:

• Carbohydrates. Are fuel only. They aren't stored in body tissue, only in the blood and liver as glycogen, which needs to be burnt off. They are essential for high-level functioning like running fast, lifting heavy things, and thinking. They are digested and put to use by your body very quickly. If you eat more than you burn, your body will convert them to be stored in adipose (fat) tissue.
• Proteins. Called the body's building blocks. Hence, you need them to rebuild tissue that breaks down daily. You digest proteins slowly, and at a certain point, your body just can't assimilate them. Therefore, it's important that throughout the day you eat foods that are high in protein.
• Fats. Help regulate all of your bodily functions. They are dense and contain over twice the calories of proteins and carbohydrates. While they are vital for our health, it's easy to eat too much of them, which will result in unwanted fat tissue on your body. You digest fats slowly, and fats will also help slow the digestion of anything else you eat. Fats are also your backup fuel source, though they can't be put to use right away the way carbs can.
• Fiber. Categorized as a carbohydrate, it is not a source of fuel as it has no calories. It's the indigestible part of a plant and is of vital importance in your diet because it regulates the absorption of the foods you eat. It also helps us feel full. Most of us don't eat enough fiber, and that's a big part of the obesity problem.
• Alcohol. Not really a food source but something we tend to consume. It has nearly twice the calories of proteins and carbs (though it lacks fuel) and digests rapidly. Its only healthy function is that it seems to make us happy. Studies indicate this is a good thing, as those who consume alcohol generally live longer than those who don't, but from a purely nutritional standpoint, it's not so hot because you're getting calories without any upside. Its use should be strategic and regulated for best results.

Now let's look at the various situations we face daily, at least on most days—hopefully.

• Relaxing. This is when we're sedentary both physically and mentally. In a relaxed state, you burn very few calories because your body is engaged as little as possible, hence the relaxing.
• Sedentary work. When we're at work or school. Our bodies aren't moving, but our brains are engaged. The brain runs on glycogen, which is blood sugar fueled by carbohydrates.
• Low-level exercise. Like mowing the lawn, cleaning the house, or going for a walk. This breaks down body tissue, so you're burning calories, but it's not intense work. Therefore, it can be fueled by your stored body fat. Your body tries to fuel its low-level outputs by mobilizing fat stores because this saves its limited glycogen for emergency situations.
• High-level exercise. Fueled by glycogen. When you really have to get after it, all sorts of hormones go to work, and your body burns its blood sugar. Body-tissue breakdown is rapid, and your stored blood sugar (glycogen) won't last much more than an hour.
• Sleep. A very active time. Deep sleep is where your body works the hardest to repair itself. You need nutrients to make these repairs, but it's better if you aren't mucking up the process with digestion. This is why you hear that you shouldn't eat too much at night. It's best to eat early to allow most of the digestion to happen while you're awake, thus allowing your body to use all its energy for recovery during sleep.

It is worth noting here that it's better to eat before bed if you need the nutrients—don't skip them. Your body can't repair itself without nutrients, and recovery from breakdown is why we eat in the first place.

Next, let's take a look at an important word you need to know: insulin.

• Insulin. Wikipedia tells us that insulin "is a hormone that has extensive effects on metabolism and other body functions, such as vascular compliance. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle, and stopping use of fat as an energy source."

Okay, that's a little scientific, but look at all the things we've already referenced: hormone, glycogen, metabolism, and fat as an energy source. Even if you don't fully comprehend "vascular compliance," you can tell that insulin is something important in today's discussion.

Sure enough, it's the only hundred-dollar word we need to know today. Your body's insulin response is the main reason you want to eat certain foods at certain times, to do certain things.

Putting it all together

Now let's take what we've just learned and put it to use. For most of us, nutrient timing is pretty simple. The next thing to consider is what you're going to be doing or what you just did. As I said before, what you eat should be based on this.

You've probably heard about the evils of sugar, or maybe even the glycemic index. Using the science of nutrient timing, you can turn sugar into something healthy because it's the only thing that transports nutrients into your blood quickly enough to be of service during and after hard exercise.

Essentially, sugar or other easily digested carbs (the less fiber the better) promote an insulin release. This speeds the transformation of carbohydrates into glucose in your blood. As your glycogen stores are depleted during exercise, recharging them with sugar minimizes the damage done by the breakdown of tissue during exercise. Therefore, sugar, the oft-vilified ingredient, is actually your body's preferred nutrient during times of excessive stress and tissue breakdown. Pretty cool, huh?

The bad news is that this miracle nutrient is not good for you when you're not doing intense exercise, which for almost all of us is most of the time. In fact, sugar's very bad for you because the insulin response that was so fabulous for you when you were bonking (glycogen depleted) is not so fabulous for you when you're sitting in front of the boob tube.

Remember this from the Wikipedia definition of insulin, "stopping use of fat as an energy source"? That's bad when you're sitting around. Remember how one of dietary fat's responsibilities is to fuel you during low-intensity exercise? Well, when sugar causes your insulin to spike, it cuts off that process. Now not only are you not burning body fat for low-level outputs, you're trying to force your body to use its glycogen. Double bad.

Unless you're exercising, sugar intake should be minimized. During these times—which is most of the time—your diet should consist of a mixture of proteins, fats, and complex carbohydrates. The latter are natural sources of carbohydrates that generally come with fiber, which regulates the insulin response.

Whole fruit, a simple carbohydrate by definition because it contains fructose (a sugar), always contains fiber and, thus, can be treated as a complex carb. Fruit juice, and other such stuff, is processed; it, along with processed complex carbohydrates like white rice, can cause an insulin response, so these types of foods should be used more like sports foods than staples.

It's also important to note that combining all these different nutrients slows sugar's ability to incite insulin into action. Therefore, a little sugar like a dessert after a well-rounded meal is buffered by the meal. The calories and lack of decent nutrients (processed sugar is devoid of most nutrients, except for energy) still count toward your overall diet, but at least you don't have to worry about an insulin spike.

So the main point of this article is very simple. You should eat small, well-rounded meals most of the time. These should include some proteins, some fats, some fiber, and some carbs. During (only if it's a long workout) and after hard workouts, you should supplement your diet with sugar or simple carbohydrates. After this, you should go back to eating well-rounded meals again.

Sports nutrition has evolved this process even further. In nature, foods are generally slow to digest. Nature's great sports foods are things such as bananas and figs. These are sugary but still contain fiber and other nutrients. Science has found ways to make foods that are even more efficient during sports. These basically manipulate pH levels and process the sugars to speed them into your system. Outstanding when you need it. Terrible when you don't.

They've even taken this a step further by finding a ratio of other nonsugary nutrients (like protein) that can be transported by the sugar to give you a further benefit. Beachbody's Results and Recovery Formula uses this science. When you're bonking during a hard workout, it speeds nutrients that are essential for quick recovery into your system as quickly as possible.

I can't stress how important it is that sports fuels be used for sports performance only. Gatorade, soda, and all sugar candies (hey, no fat!) all function as the poor man's sports foods. Unfortunately, those perusing the Quick Stop generally aren't trying to fuel up after doing Plyo X, and therein may lay our obesity trend.

In case the topic is still a bit fuzzy, let's use the above logic on the examples in the intro:

• An Ironman athlete is doing intense exercise for 10 to 12 hours or more. During this time, that athlete is mainly burning glycogen, which is gone after an hour or so. The athlete burns stored fat, too, but this is limited in its effectiveness. To race, the athlete must replenish with sports foods because they contain the only nutrients that the athlete will digest fast enough to help. To complete an Ironman, especially at your physical limit, it may take 5,000 calories coming mainly from sugar.

This is a sports-specific diet only. Someone trying to eat that way during a viewing of the Lord of the Rings trilogy would be lucky to stay out of the emergency room. Conversely, if you tried to maintain a 25-mph speed for 8 hours on your bike while munching on raw spinach and lean steak, you'd bonk so hard you'd be praying to get yanked from the race at the first checkpoint.