Key Topic: Meal consistency is essential for healthy fat loss.
During my nutrition consults over the past few weeks, I have come to discover a common theme and set back which many people are currently struggling with. That being that they are not eating enough meals during the day, in turn leading to poor snacking habits and increased cravings for sugary foods.
Work life balance is a big thing and I know that many of us wake up early and need to juggle work and our families, however our body or the “engine room” as I like to call it gets left behind.
I find this analogy very relevant – think of the body as a car. Most of us are on the run all day at full throttle. If we are not putting quality fuel in the body we will slow the body’s engine down, which in turn makes us feel tired and craving more fuel. When our body gets tired and craving that fuel we tend to look to easy foods, normally high in sugar and carbs, to get our energy levels back up. Eating sugary foods releases insulin into the blood stream, which then leads to serotonin (feel good hormone) flowing into the brain making you feel ‘good’ for the moment. Unfortunately the body can get complacent quite quickly and you then find yourself searching for sweet foods to again get back that feeling your body is craving.
This also applies if your daily diet includes a high intake of caffeine – you may find yourself start to become desensitised to serotonin and then it becomes a domino effect, where your body keeps searching for more sweet food throughout the day.
I would say most people eat like this
8:00am – Breakfast
12:00pm – lunch
3:00pm – Coffee
6:00pm – Dinner
Does this sound like you?
Eating a quality meal at around 2-3pm can literally kick start fat loss & control afternoon snacking if you have come to stand still.
Fact: If your body is fuelled with quality food, it will happily burn body fat.
Take Away Tips
Convenience – a word I hear a lot and a big excuse for many. Here are some takeaway tips to revoke those bad habits.
- Plan your meals – cook up on a Sunday and a Wednesday so that you’re not in the kitchen all week.
- Take an esky to work or out on the weekends so that you don’t get caught without.
- Eat before you go out with friends – this way you can choose something small to eat and you will be able to make good choices.
- Let your partners / family know that you are changing your habits for the lifestyle. At first they may not understand or be as supportive as you wish, but once they see your results they will join you.
- Always remember that feeling when you eat sugary foods, it will be back to get you. Eat a high protein & good fats diet to combat this.