How many meals do you eat per day?  Do you eat breakfast, lunch and dinner on some days and skip one or two meals on others?

Many of my clients tell me at the first visit that they have cut their calories dramatically but still can’t lose weight. After weeks of trying to get rid of unwanted pounds they meet with me to see if there is something they are doing wrong. What I tend to see across the board is that many of my clients either skip meals completely or have skimpy meals at breakfast and/or lunch. Around 5 pm they feel extremely hungry because they are experiencing low blood sugar. So then they proceed to eat a lot.   And the end result is that they don’t lose weight. Implementing a routine of three regularly scheduled meals, aka breakfast, lunch and dinner, with a specific amount of food or calories at each of these meals will promote a more stable blood sugar and reduce feelings of hunger.

There are also an array of web sites where you can keep track of your daily calories.  These include fitday.com,livestrong.com, sparkpeople.com and calorieking.com.  A terrific free app is for calorie counting on the go is”LoseIt.” (See my recent prior post for a multitude of my recommended good health apps!)

Sometimes it can take a while for people to get adjusted to eating on a schedule.  If you find that it is difficult just do it in little steps.  If you were a “breakfast skipper,” simply try to have a decent breakfast each morning.  Then proceed to establishing a more substantial lunch.  If you feel hungry around 3 or 4 pm, go for that healthy snack, such as a Kashi granola bar or a small handful (approx. 10 to 15) nuts and a piece of fresh fruit.  You should find that at dinner time you won’t be ravenous and can eat less and feel satisfied.

Bottom Line: Try to have a meal every four to five hours.  If you have a late afternoon snack, you can usually hold off on dinner a little longer.  To keep track of calories get a small notebook and keep a daily food journal.

I would love to hear your comments and/or success stories.  Please let me know if you have a “meal routine.”

  Resolutions may come and go.  But now with zillions of apps to help you stay on track with your  good intentions, you will have less excuses to slack off!  Here’s a list of some of the best apps to help you stay focused on improving your health.  Whether its to log your calories and exercise, find the best food choices in the grocery store or to simply send you messages that it’s time to have some water or exercise, I believe you will find these apps very beneficial.  To your health!

Weight Loss Apps

1. LoseIt (free) iPhone or www.loseit.com  Free for apple products this simple and fun app helps you get going and stay on track.  This app has a daily calorie intake budget, allows you to set goals and add new food and exercise to the program.

2. MyFitnessPal (free) compatible with iPhone and Android  www.myfitnesspal.com  Has the largest food database of all apps along with a vast exercise list. This fast and easy diet app is free for both the Iphone and Android. It has a large food database with millions of different foods, brands and restaurants. Also documents your food and water intake and exercise. In addition, there is a free barcode scanner to evaluate food products and progress charts to help encourage users.

Learn to Eat Slower

3. 80 Bites ($0.99) iPhone   Like a pedometer for your mouth. Helps improve you’re  eating behavior.  Slows down your eating by counting your bites!    Become aware of what you eat and your pace. You may find that you fill up faster and, thus, eat less!

 Exercise Apps

1. Nike Training Club (free) iPhone  Get lean and in shape with the free app for the iPhone. This is your own personal trainer 24/7. There are over 60 custom workouts, over 90 multi-directional drills for strength, cardio, and core training as well as special regiments from professional athletes. You can chose workouts that fit your body and criteria and the app has audio guidance to keep you on track and working hard.

2. Track Your Steps: iSteps  ($0.99) iPhone   Works like a pedometer! Counts your steps, distance, average speed and calories burned.  I steps: Track your Steps  This pedometer app for apple products is only 99 cents. Counts your steps, distance, average speed and calories burned. You can wear it around your waist or carry it in your hand. Great and easy way to get healthy and promote exercise so press start and get moving!

3. Couch-to-5K ($0.99) helps you train to become a new runner.  Spend just 20 to 30 minutes three times per week for nine weeks and you’ll be running over three miles at a clip!  Provides you with support so you can meet your goals.

Recipe Apps

1. SparkRecipes: HealthyRecipe- (free) for Apple products.  Eat healthy and save money!  It simplifies cooking like a chef with over 190,000 recipes to search from.  Browse the search engine by course, ethnicity, prep time and more.  Nutrition facts for each dish.  Includes cooking videos to improve your kitchen skills.

2. Good Food  (BBC Worldwide) ($0.99) 175 healthy recipes with nutrition info to keep you eating well throughout the year.  Recipes for meals, snacks and desserts.  Includes videos to help you improve your cooking skills.

3. Cooking Light–Quick andHealthy Menu Maker ($3.99) iPhone and iPad  Create your own menu along with a nutrition calculator that works as you create it. Over 300 entrees, sides, and desserts. Allows you to save and share your favorite menus and recipes via email, Facebook and twitter.

Nutrition info Apps

1. CalorieKing (free) iPhone  Contains over 70,000 foods and menus for 260 restaurants and fast food chains.  Can easily compare foods for nutrition info.  Will help you stay on track with healthy eating and meeting your weight loss goals.  Highly recommend!!

2. FastFood Calories  ($0.99) iPhone  Includes nutrition info from over 100 fast food and chain restaurants.  With this app you can make smarter choices when dining out.

3. CalorieCounter (free for Apple products)  Will count your daily calorie intake.  Contains barcode scanner which can add food to you intake.  Large food database.

Grocery Shopping Apps

1. Fooducate  (free for Apple products) Become more knowledgeable about what you are purchasing in the grocery store. Scan the barcodes and choose the healthiest groceries in the stores.   Large database of different foods.  Compare products and receive healthier alternatives.  This app is like a personal dietitian in your pocket!

2. ShopWell  (Free) for iPhone  Input you health goals and this app will help you make the right choices in the grocery store.  Eat more healthy foods and steer clear of the foods you should avoid. Scan a food’s barcode and see if it is right for you based on your goals.

Motivational Apps

1. App Resolutions ($0.99) for iPhone.  Unique for making resolutions at New Years and throughout the year.  Select from a list or create your custom res.  Features a “Tip of the Day” to motivate you to meet your weight and exercise goals.

2. MyLilCoach for iPhone and MyLilCoach2 for iPhone4 ($1.99)  It’s a reminder, pedometer and coach all rolled up in one app!  Helps you follow a healthy lifestyle:eat mindfully, drink water, exercise and reduce stress.  MyLilCoach will remind you throughout the day, even when the app is closed.

3. Track Your Entire Life: The Carrot (free) www.thecarrot.com  In addition to tracking your food and exercise , this app follows your weight, sleep, mood, etc.  Not only does it help you track food and exercise but you can also track your  sleep habits, mood, weight, and more! Calculates your daily calorie intake as well as  calories you burn from different types of workouts. Great motivational app.

1.  Instead of saying I will lose thirty pounds in the next three months, aim for one pound a week.  Thus give your self thirty weeks (which is 7 1/2 month).  One pound a week is doable!

2.  If you haven’t been exercising for a while don’t give a lot of money to your local gym and not show up.  Go outside and start walking.  Aim for thirty minutes at least four times per week.  Over time work up to one hour.  Walking is free; it reduces stress, lowers your risk for diabetes and many types of cancer and helps you lose weight.  if you have an iPhone check out the exercise apps to vary your workouts.

3.  You want to eat better? Fill half of your plate with vegetables.  Vegetables are powerhouses of vitamin. minerals and fiber.  They have enormous health benefit plus they fill you up (not out!) and are key to a healthy weight

Have a Happy and Healthy New Year!!!