Looking for strategies to lose weight easily and stay lean forever?
"I've tried many diets. I got results but once I 'stopped the diet' I went right back to my old ways. It seems like it only works when I'm 'on the diet' but damn, diets are hard!"
Does that sound like you?
Look no further. Give this a try. Eat 3-4 meals a day without snacking. This was inspired by Georgie Fear and her book Lean Habits.
Below I will list:
What should you do?
The goal is to eat meals not snacks. Start off with eating 3 meals a day without snacking. Ins some cases, a 4th feeding could be beneficial or needed.
You might be thinking, "Well, WHAT should I eat!?"
Hey now, let's slow your roll a bit and focus on one thing at a time. Yes, what we put in our bodies is extremely important but before we get into what specifically to eat, let's work on proper eating intervals with eating 3-4 meals a day WITHOUT snacking.
First, let's talk about what is considered a snack?
Simply, ALL food count as snacks.
That tiny handful of M&M’s you snatched from the candy bowl at work?
Had a Monster energy drink for a quick pick me up during the mid-morning break at work?
YUP, THAT COUNTS TOO.
Had a few chips with salsa that your co-worker offered you?
A Grande Frappamericaniato by itself to start your day from Starbucks?
Basically any beverage with calories will count as a snack. The exception is a black coffee with a LITTLE bit of milk.
For those of you who enjoy some booze, have it WITH your meal.
You will probably feel your belly GROWLING at you the first few days as your body gets used to the new eating pattern. You'll especially feel it during the times you used to snack. If you are a frequent eater, you might actually need to eat more at your meals to be satisfied longer.
The key with this habit is that you feel satisfied long enough until your next meal.
Shoot for 3 good-sized meals a day. Are you wondering what a good sized meal looks like?
Grab your copy of "The Reasonable Nutrition Guide For Men to Lose Some Weight." <====
Sometimes a 4th feeding (snack/smaller meal) may be necessary. A hard workout after your last meal of the day may call for another feeding before bed.
Your work schedule will dictate your meal times typically. If you have long hours (6-7 hours) between your meals (lunch and dinner), then a 4th feeding may help prevent excessive hunger and the need to binge at dinner because you’re HANGRY!
*HANGRY – a state of anger caused by a lack of food; hunger causing a negative change in emotional state. Yikes!
If you do add the 4th feeding, you'll want to make sure to eat just enough to hold you over so you still have an appetite for your next meal.
Basically what you should try is avoid snacking and grazing throughout the day. Group everything you eat and drink (liquid calories) into 3-4 meals.
Why should you do this?
Georgie Fear said it best, “Satisfaction is key to the success and longevity of any nutrition plan, and this habit is going to help you form a pattern of eating that is as physically satisfying as possible.”
This habit can help you lose fat while eating 3 satisfying meals and without being hungry all the time.
Snacking between meals, even on the healthy stuff, has the potential to add extra calories you don’t need without satisfying you.
How can you personalize this?
Having a flexible rule such as “3 OR 4 meals” means that you can adjust your plan based on your schedule and activity.
If this is new territory for you, you can personalize it by choosing the days of the week you plan to try it. For example, you plan to focus on eating 3 meals a day without snacking only on Monday, Wednesday, and Friday. Once you are confident with this routine, you add more days.
Or if you eat multiple snacks throughout the day, you can pick one daily snack to “eliminate” by eating it with your meal.
What can I piggyback off of?
The best trigger for eating a meal is hunger but this can be tricky at the start if your eating pattern is frequent as you will feel hunger at those times you used to eat.
Another habit you can piggyback off of is timing your meals based on your breaks at work or your kids’ meal times. A phone reminder, post it, or a note in your planner may work well as a trigger.
Try it out.