One of the greatest myths associated with diet and weight loss is the idea of starving yourself or skipping as many meals as possible. While reducing the portion sizes of meals can often be a positive step towards weight loss, we at this weight loss Center in Palm Beach Gardens will never ask you to do this.
Skipping meals can become extremely dangerous for your health and in many cases, it can actually force the body into a completely distinct mode that isn’t conducive to weight loss.
WHAT HAPPENS WHEN WE SKIP A MEAL?
If you have ever skipped a meal before during the workday you may notice some changes in your body. It often leads you to eat more during your next meal or to possibly have an insatiable craving for junk food in order to fill yourself up with some of the extra calories that your body knows it missed. Keeping a regular schedule for your meals or even breaking down meals into small portions throughout the day can be a much better idea for achieving weight loss. Staving yourself and skipping meals will only lead to having less energy and a need for your body to fill up on extra empty calories when you finally do get a chance to eat.
A feeling of low energy and other potential health problems can also occur as a result of skipping meals on a regular basis. Skipping meals can lead to you increasing the portion size of your next meal and can lead to craving bad food choices. Skipping meals can also cause you to gain weight more readily than if you were eating every 4 to 5 hours.
In studies completed on weight loss in 2500 pairs of teenage siblings and half-siblings, family members who were more likely to skip meals were also more likely to become overweight.
HOW OFTEN SHOULD YOU BE EATING?
Most diet and weight loss experts recommend eating every 4 to 5 hours in order to maintain a good energy level and to make sure that you can feel full throughout the day. Choosing a healthy meal and being sure to portion control your meals throughout the day will help you feel comfortably satisfied and energized.
Keeping a food journal and understanding the total number of calories that are in every meal and portion size can really help to make sure that you aren’t getting too little or too many calories over the course of a day. Overeating can lead to fat storage and under-eating can lead to the same metabolic problems that you might face when you are skipping a meal. Most moderately active adult men between 19 and 50 should be eating around 2400 calories each day. Most females at this age should be eating around 2000 calories each day.
A TYPICAL EATING SCHEDULE
A typical eating schedule for someone that’s trying to lose weight might include an early breakfast between 6-9 am, a midmorning snack around 2-4 hours after you’ve had breakfast, lunch before 3 pm, an afternoon snack 2-4 hours after you have lunch and then dinner between 5 and 7 pm. This is a total of five meals with smaller portion sizes rather than only eating 3 base meals a day. This can help you to really track your calories much more easily while keeping your energy levels up.
One of the meals with the greatest benefits is breakfast. As midnight snacking is not encouraged for weight loss, your body will often be the most energy-deprived when you first wake up and in need of nutrients. A very healthy and balanced breakfast including protein, whole grains, and fruit can help to supercharge your energy levels in the morning. In studies conducted by the National Weight Control Registry, individuals who got into the habit of eating breakfast were able to consistently maintain this pattern in order to stay more successful with maintaining weight loss in the future.
WHAT SHOULD YOU BE EATING?
To put this calorie count in perspective, a McDonald’s Big Mac sandwich on its own represents around one-quarter of the calories that the average female should be consuming on a daily basis. With a high-calorie count the sandwich also represents around 65% of the total amount of fat the average person should be consuming per day as outlined by the dietary guidelines for Americans.
If you were getting lunch at McDonald’s every day and getting the Big mac combo which includes a coke and fries you would be consuming around 1100 calories in one meal.
Opting for healthier homemade options and a balanced diet of leafy greens, healthy proteins like fish, chicken breast, or eggs and various nuts/soups for snacks can be a better way for you to begin to can change your diet habits. There are plenty of healthy products including frozen meals which are low in calories and easy to eat every few hours.
BETTER FOOD OPTIONS FOR A HEALTHIER YOU
Of course, fresher ingredients like healthy vegetables and prepared meals you eat with fresh produce in your kitchen is much better. Avoiding preprocessed foods, which are high in calories, and eating healthier controlled portion sizes is a great first step to changing up your routine.
The bottom line is that skipping meals can be a huge hindrance to losing weight. By working with a weight loss Center in Palm Beach Gardens you can discover and develop a number of healthy habits that can be adopted in order for you to start seeing success in weight loss. Creating healthy changes for your future and saying “no” to skipped meals can present you with more energy, healthier metabolism, and a far lesser chance of developing a number of negative health problems.