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Establish a schedule that works for you. Be realistic.
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Write your times on your diary as a reminder.
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Try not to vary meal time by more than 1 hour.
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If you are not hungry, eat a light meal. DO NOT SKIP MEALS.
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If you are hungry between meals you may need to add a snack in between. You can
discuss this with your nutrition coach.
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Remember to have your last meal at least 2 hours before lying down. This will help
avoid digestion problems
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While it is not true that meals eaten at night “put on more weight”,
we do want to consume nutrients during the active part of our day. This supports
our energy level during the time when there is the greatest possibility to be active.
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Avoid the pattern of 1 large meal per day. Nutrients are absorbed best when taken
throughout the day. Also, skipping meals and then overeating does not support optimal
metabolism.
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Exercise should be about 2 hours after eating to both allow for digestion and support
energy expenditure. You may eat after exercising, either the next scheduled meal
or a planned snack. Remember to drink water while exercising.
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Pre planning is the key to maintaining your schedule. Shopping lists should be prepared
and should include enough healthy foods. When cooking, freeze some portions for
convenient use later.
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Supplements such as vitamins & calcium should be taken along with meals. Multiple
doses (e.g. calcium) should be divided.
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