Yes, that’s right, eating more (up to 6 meals a day) can actually help you lose more weight!
We’ve all tried the fad diets where we’re left feeling HANGRY, with little energy and enthusiasm for life – and rightly so! Who would feel any better when they’re not giving their body what it needs to survive? So, here’s my tips on how to create good eating habits to be able to eat more and lose weight.
Do You Eat In Front of the TV?
Our eating habits really could be making us put on weight. Eating whilst distracted, like watching TV, playing games, working, could mean you consume more calories.
Studies have shown that we take in fewer calories when eating slower as eating more slowly results in feeling fuller sooner. It takes your brain approximately 20 minutes to send out signals that you’re full, therefore leisurely eating allows your brain to realise when you’ve had enough (i.e. before you’ve had the chance to demolish your body weight in food!) So, turn off the TV, put the work laptop away and take some time out to eat and enjoy your food slowly.
How Can Eating More Mean I Lose Weight?
Hallelujah, it’s actually true that you can eat more and still lose weight! So, let’s have a look how this works…
We are moving away from the traditional eating plans of 3 healthy meals a day to eating little and often throughout the day – up to 6 meals a day.
3 Benefits of Eating Little and Often
1. Your metabolism will speed up allowing your body to lose fat, reduce fat storage, aid digestion and distribute vital minerals and vitamins around the body more efficiently.
2. Stabilisation of your blood sugar levels, regulating your body’s insulin which will ultimately avoid peaks and troughs in cravings throughout the day.
3. Increase in your energy levels, therefore, you won’t get that late afternoon slump.
I understand the thought of eating more food will automatically put you into panic mode with the fear of putting on weight. To help you make the leap into eating little and often to lose weight, I have explained each meal below. Here I’ll show you the 6 meals a day and why you should each one. Plus, there’s even an overview of the macros it should include. Macros basically refer to protein, carbohydrates and fats.
Take a look at our guide to macros to learn more.
Your 6 Meals Explained
Meal 1 – After 6+ hours of fasting throughout the night your body needs nourishing so, the first meal you have should contain protein and carbohydrates. The mix of both elements will bring your blood sugar levels back up as they would have dropped throughout the night due to no food. Having a solid breakfast for your first meal will force your metabolism to start working. Imagine this as lighting up your inner furnace, keeping it fuelled throughout the day to keep the fats burning.
Meal 2 – To make sure your metabolism doesn’t slow down we will have a small meal approx. 2.5 – 3hrs after breakfast. This meal is usually something easy to process and includes protein to allow the metabolic rate to speed up even more. A protein shake is a good option here.