June 16, 2019

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.

  1. Structure
  2. Consistency
  3. Control Hunger
  4. reduce over eating later in the day
  5. less likely to overeat during any one meal
About the Author Neil Owens

Neil is paasionate about helping people become fitter

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