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Q: Is it true that a better weight loss method is to eat little meals throughout the day?
A: Eating small meals throughout the day may help you manage your weight-but it's important to understand why so you're able to make lasting changes.
The recommendation to eat frequent small meals seems to be supported by the observation that many slim people tend to eat every few hours. However they don't check their watch to tell them it's time to eat. Instead, they eat when their body tells them to. Specifically, they eat when they're hungry and stop when they're satisfied. Since that tends to be a small meal, they typically get hungry again in a few hours. Babies and young children do this naturally but many adults have forgotten how.
A great way to get into the habit again is to ask yourself, "Am I hungry?" whenever you feel like eating. This is the equivalent of checking your fuel gauge when you pass a gas station. Remember that hunger is a physical set of symptoms caused by an empty stomach and a falling blood sugar. The key is to notice that you're getting hungry before you're famished because at that point, you're more likely to eat whatever is available, eat too fast, and eat too much. If you often forget to eat until you're starving, set a reminder to check in with your body every few hours. If you often eat when you're not hungry, you'll want to address those triggers since that is the primary cause of weight problems.
When you notice that you are hungry, keep in mind that your stomach is only about the size of your fist so it only holds a handful or two of food comfortably. If you eat a piece of fruit or crackers, you'll likely to be hungry again within a couple of hours. If you add some protein, such as cheese, peanut butter, or turkey slices to your snack, you'll last a few hours. If you eat a larger meal, you probably won't need to eat again for four or more hours depending on what and how much you ate.
By learning to listen to your body's signals, you are likely to follow a frequent small meal pattern naturally and adjust your intake to meet your actual needs.
Michelle May, M.D.
Author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle
Am I Hungry? Mindful Eating Program
Do you have an ask the doctor question? Please email us at mlandsmann@advanceweb.com.
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