Cameron Scholtz's Blog

Eat Two Meals Before 10:00am

Just a personal observation based on my own experiences in life. It seems to me that most people do not get enough food into their bodies upon waking up.± This applies whether you are looking to build muscle mass or wanting to lose weight. Research has shown that most people are better off eating six smaller meals per day. If your first meal comes after you arrive at the office then you are already behind schedule. In order to consume six meals we should be eating our third by lunch. That means a second meal by 10am is an important daily milestone. You might be thinking "But I am not hungry in the morning" or "But I feel sick to my stomach if I eat too soon" or maybe "I just don’t have enough time".

I understand the idea of a super early breakfast might seem crazy given these feelings. However, having made the change myself, I believe that eating an early breakfast is a habit that anyone can get into.

Just a guess, the reason you are not hungry in the morning is because your body is accustomed to not being fed in the morning. If you start feeding it earlier then over time it will learn when to expect food -- and you will feel hungry in the morning.

If you eat an early breakfast and your stomach feels upset, that is OK. Give yourself huge props for trying. Then keep at it. Allow your body a few weeks to adjust to your new routine. Take baby steps. Start off with a piece of toast, granola bar or fresh fruit. Once that feels good, add a second entrée such as low fat yogurt, cereal or Oatmeal.

Make a goal of eating breakfast within 45 minutes of waking up, sooner if possible. Waiting one hour is too long. Two or three hours after breakfast is protein shake time. A protein shake is my favorite way to load up on morning nutrition because shakes are easy to prepare, transport and consume.

My recipe for a nutritious protien shake is a fantastic way to get meal number two. Do you think you can do it? You can. The trick is to have your shake after breakfast, not before or instead of breakfast. If you are not hungry a meal will not sound appetizing. It will be easier to drink your second meal. Research has shown that most people are better off eating six smaller meals per day. It is a proven routine to help lose weight or build muscle mass. Consuming six meals, however, is easier said than done if you are accustomed to three meals per day. Try my strategy of an early breakfast followed by a protein shake to complete the first third of this daily goal by 10:00am.

± Did You Know?
Sleeping will not make you skinny.  An average 150 pound person will use only 60 calories per hour while sleeping. Compare this to running which burns over 600 calories per hour. If they burn 80 percent fat during sleep, they burn 48 calories of fat (1/5 ounce). If they burn 50 percent fat exercising, that is 1.3 ounces of fat per hour -- a 600 percent increase! In other words, you cannot lose weight while you sleep.