Amy Culver - The Queen Of Lean

Holiday stress

Holiday season isn't all just about food

Plan ahead to stay on the right track

Prioritize this Thanksgiving

Choose treats wisely during the holidays

Starting a weightlifting routine

Healthy body has right signs

You need a livable food plan

Tailor your food according to needs

Plan strategies for when life gets hectic

Traveling can challenge eating habits

Parenting your own inner spoiled child

Long-term motives create long-lasting results

Interval training works for anyone

Check ingredients when eating out

Get out of the house for your workout

Lack of sleep may lead to weight gain

Cooking extra saves time and calories

Even small changes can make an impact

Swimming is a good
all-around exercise

Don't let slip-ups destroy your plan

Make your lifestyle and health compatible

A little exercise can yield big results

Food plans can help you eat right

Moderation is weight-loss key

Give your weight-loss plan time

Combat post-holiday blues with activity

Choose holiday calories carefully

Good kitchen tools make life easier

Enjoy feast in moderation

Start planning holiday meals now

Don't buy Halloween candy too early

Theaters offer healthy snacks

Try to avoid evening snacking

Tips to stave off hunger pangs

Stuck?  Reassess your routine

Avoid peaks and valleys in diet

Measure size of food portion to help tip scale in your favor

Learn to love being thin

Change your lifestyle; don't just diet

Fruity thoughts to keep fit

Water can ease cravings

Working a pool into your exercise routine

Stay focused, move forward

Delay caving to craving

Review of daily plan should include diet & activities

Holidays are never-ending

Measuring food is key to weight loss

Food-logging can help in weight loss

Find ways to make exercise fun

Reserve time for your exercise program

Substitutions for your holiday treats

Moderation is key to good diet

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Avoid peaks and valleys in diet

You need to "eat enough" to lose weight.  But what exactly does that mean?  If you are overweight by 50 pounds or more and are either maintaining that weight or gaining, you are eating enough, and you need to eat less to lose weight. 

The American Dietetic Association recommends 1,200 to 1,500 calories per day for weight loss.  If you are particularly overweight, or have medical issues, your range may differ and you should always confirm it with your doctor. 

You have to eat enough to keep your body working steadily.  That is why it is recommended to eat five to six smaller meals instead of two to three larger ones.  This will help you avoid peaks and valley in your system.

When you eat a large meal, your body goes into overdrive.  It's a bit like movers coming into your house with all of the boxes in one load.  You have no opportunity to give them direction regarding where to put them so they just get dumped in the easiest place.  Your body will work to quickly process that large meal, and much of it will end up getting stored as fat for later use. 

There are also the valleys to avoid.  When you don't eat for some time after that large meal, you will become very tired.  This is because it is taxing on your body to make it process all that food. 

You also need to avoid feeling starved and rushing to eat inappropriate quantities of whatever is handy.  In order to avoid this temptation, it is a good idea to always have a healthy snack with you, such as a piece of fruit or a low-calorie bar.

Becoming honest with yourself is often the first step.  Try using an objective measure, such as counting calories, to see exactly how much you are actually eating each day.