Wed | Jan 16, 2019

Eat to loose weight-The B Eleven Concept

Published:Monday | January 18, 2016 | 12:00 AM
Lipton Lee

The plan ...

Throughout the years, I have realised that the word 'dieting' conjures up great fears for many persons. They automatically think it means "eating little to nothing". So the word I use as an alternative to dieting is planning.

A diet is really anything that is consumed - whatever you eat or drink. Since whatever we consume is a diet, let us use this to our advantage. Think positively, make a change and call it a meal plan.

A plan means a detailed proposal for doing or achieving something. A meal is any of the regular daily occasions when food is eaten. So a meal plan is a detailed proposal of what, how much, and when you are going to eat.

This strategy can be implemented in our everyday routine. It will take some time to get the regime going, but it will definitely be worth your while. The B Eleven Concept is eating to lose weight and never skip a meal. Skipping a meal will send the body into starvation/storing mode after five hours.

There are three basic meal occasions:

• Breakfast

• Lunch

• Dinner

The quantity and quality of the meals are what makes the difference. Adding one, two or three extra meals to your meal plan can make the difference in a good way. When I say extra meals, this does not mean six cooked or large meals. A meal can be anything liquid or solid. These extra meals are called snacks and are usually eaten three to four hours after breakfast, lunch and/or dinner. These snacks increase the body's metabolic rate, converting these foods into energy.

These snacks could be:

• Fitness bars

• Yoghurt

• Nuts

• Small vegetable salads

• Medium fruits (orange, apple, or the equivalent).

The B Eleven Concept (the planning of meals) should be seen as a goal, whether it is weekly, monthly or daily. You should work towards effectively accomplishing these goals. Once that is done, you will start to see the results, which will in turn make you feel like a whole new person.

The B Eleven Concept of eating to lose weight is as simple as it sounds: food in - energy out.

Here is how you do it:

n Make a plan for a daily eating routine.

n Plan ahead of time and make provisions for the changes in your eating habits throughout the day.

n Plan for that extremely busy day, for travelling and for anything else that you think is likely to occur during your day. Your meal plan must include the three basic meals: breakfast, lunch and dinner.

Note: Everything in life is relative. Hence, what is considered a small meal to me may be a large meal to someone else. Reduce the amount that you would normally eat at one sitting. When I speak to my clients I use dumplings as a metaphor to describe each meal. So here goes - if you were to have 10 dumplings for breakfast, lunch and dinner, the B Eleven Concept will enable you to reduce the number of dumpling you have at each of your basic meal occasions until you're satisfied with one dumplings per meal. Eat to lose weight.

Your daily meal plan would look something like this:

1. Breakfast

2. Snack

3. Lunch

4. Snack

5. Dinner

6. Optional snack

Making your meals smaller and adding healthier choices for a snack, will put you on the way to achieving a sexier you.

Along with the meal plan, a workout plan is ideal to garner results faster than only following a meal plan. The workout plan is arranged in advance to set times to accomplish the various activities.

Choose workouts you enjoy, and get the most out of them by challenging yourself each week. A minimum of 30 minutes per day at a minimum of three times per week, will greatly assist in attaining your goals.

For example, if you walk two miles per day for 28 minutes, challenge yourself each time to shave off some seconds, until it becomes easy for you to do.

When that occurs, add an interval of running/sprints (about 30 seconds), and/or increase the distance.

I challenge you to take on these plans, and whatever you choose to do, have fun doing it!

• The B Eleven by Lipton Lee, AFFA-Certified Primary Group and personal trainer with over 25 years experience. Email: