This is a common question many people have when starting their weight loss journey.
You have got several options.
- 3 meals and 3 snacks. Evenly Spaced calories. Regulated insulin and hunger
Your meal frequency should be spaced out and snacks at regular intervals, about 2-3 hours apart. Example: if you have breakfast at 7 a.m., you can enjoy a snack at 10 a.m., lunch at noon, your afternoon snack at 3 p.m. and dinner at 7 p.m and a night time snack before bed around 9-10pm. Make sure your night time snack does not contain many carbohydrates (keep it under 20 grams) or your body will not burn fat in the night.
- 2-3 meals and informal snacks
If you are never hungry at breakfast, don’t always force yourself to eat it. Try it out but don’t worry if you can’t do it. Get a snack mid morning or when your body wakes. Eat 2 good sized meals but again limit your carbohydrate intake later in the day to prime your body for burning fat.
- Time restricted feeding
Another food intake strategy that is gaining support is called Time-Restricted Feeding and we all do this to a certain extent (we don’t eat while we sleep). This uses our bodies natural circadian rhythm and metabolism to help you achieve your weight loss goals. Essentially, there is a 12- hour nourishment period during the day to consume your daily calories. After that, your body goes into a 12-hour rejuvenation period. This rejuvenation period is especially important and beneficial to weight loss, as your metabolism naturally slows down at night. This is why late-night eating stacks the deck against you. An example of eating timing could be that you start the day with breakfast at 7 am and finish eating all your meals by 7pm. Brush your teeth straight away and get ready to burn fat all thought the night!
PICK A ROUTINE AND STICK TO IT FOR A PERID OF AT LEAST 2 WEEKS TO SEE WHICH WORKS FOR YOU.
Picking a routine and sticking to it is going to be hugely beneficial for a number of reasons.
- Control Hunger
- reduce over eating later in the day
- less likely to overeat during any one meal