John of Five Meals Daily

Welcome to Five Meals Daily!

Five Meals Daily is one guy's attempt to share what he learned when he decided to get his act together and start living a healthier lifestyle. The cornerstone of what he learned is that he could lose weight and keep fit by eating five small healthy meals, meal replacements, or healthy snacks a day, along with regular exercise.  On, he shares with you the various tips, tools, and resources that helped him to live healthier. Eating something small and healthy five times a day provides your body with energy, keeps your metabolism up, and keeps those calories burning without overwhelming your body with more calories than it needs. This isn't a diet. It's a lifestyle change.

Meet the guy behind Five Meals Daily

Five Meals Daily Blog

You don't need to feel full in order to give your body the fuel it needs.

I made this video, thwarting one technical difficulty after the other, to prove a point: You can eat five meals a day, while keeping the calories down, all while providing your body with the fuel it needs in order to sustain your life functions. You don't need to feel full in order to give your body the fuel it needs. You should be drinking plenty of water. That may help you to feel somewhat full without negatively impacting your goals, but feeling full should not be your goal. Providing yourself with an adequate amount of healthy food should be.

That which we persist in doing becomes easier to do, not that the nature of the thing has changed but that our power to do has increased. ~ I look at this quote from Ralph Waldo Emerson, and think about when I made up my mind to get back into working out regularly a few years ago.

I won't lie. It wasn't easy. In fact, it was a royal pain in the ass, but I stuck with it.

I do what I can by making it seem less like exercise, by distracting myself with some form of entertainment while I'm exercising. I'm currently rowing my way though the fifth season of Scandal, or doing calisthenics during People's Court.

Bad Fat Good Fat MeterFat doesn't make you fat. Excessive carbs make you fat. Sugar makes you fat. Inactivity makes you fat.

But not all fat is created equal. In this post, I will break down the bad fats from the good fats and give you examples of common types of foods that in which these fats are found. Before I get into that, I just want to mention that foods that contain fat contain both good and bad fats. You need fat in your diet, so it is really pointless to avoid bad fats completely, with the exception of trans fats. Instead, you want to focus on foods that are lower in bad fats than good.

When it comes to your health, you are the boss.

There is a great deal of advice out there, some of it contradictory, but that does not necessarily mean that there is not some validity to all of it. What works for me, may not work for you. While I feel that it is important to to seek out the recommendations of people who are sharing their knowledge about health and fitness, the only right answer for you is the one you can live with. There is more than one way to skin a cat. (By the way, I do not recommend skinning cats).

Picture of postal scale with plastic letters spelling out "Counting Calories" on it.If you are concerned about your weight and are looking to lose weight or maintain your weight, it is helpful to set goals and set out to achieve them. Heck, that would even apply to people looking to gain weight.

A really helpful way to set and achieve goals that affect your weight is to determine the amount of calories that you should eat in a day, factoring in your current level of activity, and then counting your daily calorie intake. For people looking to lose weight, you'd want your calorie intake to be below the amount of calories that you should eat in a day. For people looking to maintain weight, you'd want your calories intake to be the the same as or close to the amount of calories that you should eat in a day. For people looking to gain weight, I am downright jealous of you and your "problem," but I'm sure you can guess that you should try to eat more than the amount of calories that you'd need in order to maintain your current weight.

Years ago, a work colleague told me a story about a friend of hers that has stuck with me ever since. Her friend, let's call him Bob, because I honestly don't know his name, was paying a visit to his doctor. Bob was morbidly obese at the time. His doctor advised Bob to start working out. Bob told his doctor that he was unable to work out because he was too overweight. The doctor told him that you have to start somewhere. "Try this," said the doctor, "While at home, lie down on your back on the floor. Then, get back up. Don't concern yourself with how you get up, just get up.

I had a professor in college that said that people are motivated in one of two ways: Some are motivated by a pat on the back, others are motivated by a kick in the ass.

People are motivated in one of two ways: Some are motivated by a pat on the back, others are motivated by a kick in the ass.

It was another visit to the doctor's office that motivated me to work on my health once again. This visit took place years after the last visit where I got my wake up call, and it was to a different doctor. The reason for my visit was that my right foot was in excruciating pain. Although I had never had it before, I suspected the gout. I was having trouble sleeping and walking and I had no idea how to treat it. I made an emergency appointment with a doctor I had never seen before.

When I got to his office, I first saw one of his medical assistants, a young lady who took my medical history and put me through the routine measurements, including my weight, which was 230 pounds at the time. I think that was an all-time high, but I can't be certain because I had fallen out of the habit of weighing myself. Then the assistant took my blood pressure. The numbers were high, really high.

Me holding an orangeBrownies are repulsive. 

Cupcakes are vile. 

Ice cream is disgusting. 

These are just some of the lies that I tell myself in order to keep myself on the path to healthiness. Sure, I know they are all lies. I also know the struggle of weight loss and that a big part of the struggle is changing that way you think. If that requires telling yourself some lies, what is the harm? After all, you have likely been telling yourself lies as you gained weight. It makes more sense to tell yourself the sorts of lies that will help you lose.

Part of getting yourself to follow a healthier lifestyle is changing your way of thinking, and sometimes, that may mean lying to yourself. Unlike some of the lies that you tell yourself when you are following a healthy lifestyle, these lies are good for you.

Let me tell you about a wake up call that I got from my doctor. This happened years ago, about 1995, when I was about thirty-five years old. It was not to be the first wake up call I got from a doctor, but then again, it was before I learned the benefits of eating five healthy meals a day.

One time, I visited my doctor for an annual check-up. I was overweight at the time, about 210 pounds at five foot eight, and expected a lecture about it. Whatever!

Every journey begins with one step. What motivates us to take that first step can vary widely for each individual. Maybe you want want to be physically more appealing, for yourself, for your loved ones or for someone you haven't even met yet. Maybe you want to be more active so you can get out there and have more fun with your family or friends. Or maybe, like me, you received a wake up call from your doctor regarding your health. I've gotten "the talk" from two different doctors over the years. I'll tell you more about that in future posts.


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