Body for Life: What Is It?
Body for Life: How It Works
Just because the plan advocates a rigorous work out doesn’t mean you can eat whatever you want. To be successful at weight loss, you need to eat fewer calories and burn more calories in exercise. Body for Life is based on simple guidelines of small meals of carbohydrate and protein six times a day, portion control, 10 glasses of water and dietary supplements.
Small meals tend to reduce the insulin response and by adding a lean protein source, it helps dieters feel more full and satisfied.
The foods on Body for Life's authorized list are healthier and lower in calories than most American favorites. By eating fist-sized portions, you're sure to consume fewer calories, even if you are eating six meals a day. The frequency of the small meals is designed to stabilize blood sugar, increase energy level and help dieters avoid binge eating from excess hunger.
Also, the intense weight lifting will build muscle, which can boost your metabolic rate.
Body for Life: What the Experts Say
Body for Life's program is effective if you follow it closely, but it may require too much exercise for most people. American Dietetic Association spokesperson and fitness trainer, Jim White, RD thinks it may be tough for beginners but doable for intermediate or advanced exercisers. “Body for Life recommends cardio three times per week for 20 minutes which is less than the American College of Sports Medicine (ACSM) recommendation of 30 minutes most days but the 46 minute weight training could be intense, especially for those who only do strength training twice weekly like the ACSM guidelines recommend.” He recommends checking with your physician before starting the program and warns everyone to proceed cautiously because rigorous fitness routines can lead to injuries.
White notes that the recent attention on the role of exercise and weight loss should not deter anyone from getting regular physical activity. “You may get faster results from trimming calories than exercise but nothing replaces the benefits of fitness from increased energy, confidence, stress relief and cardiovascular fitness” explains White.
Eating small meals can speed up your metabolism, curb your appetite, stabilize blood sugar and provide greater energy says White. “Eating healthy foods throughout the day is a great way to feel terrific while trimming calories and it also helps you use up the calories instead of storing them as fat which can happen when you overeat.”
But experts warn that eating small meals must be done carefully. University of Illinois protein researcher Donald Layman, PhD warns that “Lots of small meals usually leads to snacking on poor food choices.” Furthermore, the amount of protein needs to be at least 15 grams (roughly 2 eggs, 2 cups milk, 12 oz yogurt, 3-4 oz. meat, poultry or fish), otherwise it has no positive effects on body composition says Layman.