Friday, March 24, 2017


The Importance of Eating Every Few Hours

To improve your body composition, you cannot focus just on caloric intake and macronutrient (carbs, proteins, fat) ratios. You must discontinue eating just three large meals but instead eat regular, smaller meals every few (ideally 3) hours.

How will eating every few hours help?

The first reason this helps you to lose body fat fast is that more frequent meals means that your body will have a constant supply of nutrients. In turn, your body will no longer be forced to store extra nutrients and calories in fat. You will also have increased fat burning metabolism throughout the day. Secondly, you will not lose lean muscle mass. Lean muscle is important because it allows you to look toned but also helps your body burn fat at a faster pace. Finally, your body can better manage smaller meals. Your blood sugar levels will remain constant and cravings will diminish.
Eating more often will help you burn fat and lose weight. Eating every two to three hours will maximize the rate at which you burn calories (convert food to energy rather than store it as fat). 

This is a hardcore fact, which means disaster will strike if you go in the opposite direction:

Long periods of time in between meals or snacks will slow down your metabolism. This is why you probably know a lot of people who insist that they eat only one or two meals a day, yet can’t shed a single pound and remain much overweight.
It is a proven fact: Eating every few is necessary for optimizing your resting metabolism. It seems natural to skip meals if you want to lose weight. But it is not the frequency that made you fat. It is the total amount of food consumed; too many calories for your activity level, and those unused calories ended up getting stored as fat.
Does eating every two to three hours mean shove anything down your throat as long as you don’t let more than three hours lapse in between eating? Of course not. If you are going to eat every two to three hours, it is by far best to do this with a solid game plan behind it. The recommendation of eating every two to three hours is not a green light for habitually snacking on junk. If you eat every two to three hours, this will reduce your cravings for nutrient-scarce high-calorie foods and processed junk foods.

Why does eating every two to three hours result in a faster resting metabolism? Metabolism is your body’s use of oxygen to carry out all sorts of physiological processes. To do this, the body requires energy, and this comes from food. Too much food means unused energy that is stored as fat. Or, to put it another way, too slow of a resting metabolic rate means unused energy being converted to fat – even if you are not eating that much!

It works like this: 
When you eat every two to three hours, the body learns to expect food on a recurring, frequent basis. The body knows that food is coming soon. Therefore, the body doesn’t mind releasing stored fat in the form of energy. There is no need to hang onto stored fat (fuel source), if the body knows that another feeding is just around the corner. And to the body, “just around the corner” means within three hours. However, suppose you let long periods of time slide in between eating. Your body will think that a famine is occurring and will cling tightly to stored fat – stored fat in your stomach, thighs and anywhere where fat has a tendency to build up in your body. So even though YOU know that at 8 p.m. you will finally be able to sit down to a meal (your last feeding was at 1 p.m.), your body has no idea that food eventually will be coming.
Your body then goes into what is known as starvation mode, and will not want to let go or release any stored fuel (body fat). As a result, a person who skips meals and goes for long periods of time without so much as an apple or cup of yogurt will end up suffering from a slowed-down resting metabolism. Many people in this predicament will not understand what is going on, and will go even longer without food, thinking that will correct the problem. Instead it will make it even worse. You end up hungry all the time, miserable and staying fat.
Now, some dieters report not being very hungry and for that reason, will figure why not go ahead and skip meals. But even if you are not hungry, you need to eat every two or three hours! 
BIG Seinfeld Fan!! LOL! 

Eating every few hours will keep the fire stoked. 
Going long periods of time without eating will make the fire sizzle out. 
Eating every few hours means reasonably portioned helpings of nutritious food, rather than mindless indulging. 
Most of the feedings should consist of fruits, vegetables and whole-grain-based foods. 
Eating every few hours begins with breakfast.If you are struggling to lose weight, start eating every two to three hours and you’ll love what happens.


Comment below what meal or snack time you struggle with the most.
Want more 1:1 help with Meal plans and Eating? 

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