Weight loss tip: eat early and often

Weight loss tip: eat early and often

Studies have shown that one of the most successful weight loss tips is to consume several healthy small meals per day as opposed to going longer between meals. Six meals or three meals and two to three snacks are recommended. When going too long between meals the body tends to go into “starvation” mode and not knowing when the next meal is coming, will slow the metabolism causing storage of body fat. If calories are also severely restricted at meals, the dieter will be prone to binging thus putting on weight. Some nutritionists suggest that eating dinner earlier in the day also contributes to weight loss if you are sedentary before bedtime.

One healthy weight loss tip to help you stay satisfied with eating smaller meals is to “trick” the body into feeling full while absorbing fewer calories. It is a scientific fact that low-density foods such as fruits and vegetables, whole grains and legumes are filling but do not carry the same amount of calories as a same size portion of high density foods which are packed with tons of calories and loaded with fats and sugars. The goal is to cut down on high sugar and fatty foods saving hundreds of calories.

Fiber in foods is also an important for healthy weight loss because it works on several levels to keep you slim. Fiber fills you up with fewer calories, and can prolong your eating time since it requires a lot of chewing taking longer than usual to polish off your meal. You will not feel hunger pangs at the end of a meal since the fiber absorbs water from the stomach, forming a gel that swells up and signals the brain that you are full. You will find fiber in whole grain foods, legumes, leafy vegetables, fruits nuts, root vegetables, and bran flakes. Be sure to keep lots of these on hand to help avoid temptation.

Snacks between meals that are suggested for weight loss and low in calories are “fluffed up” foods, which help you eat less. Frothy sugar free milk shakes and airy treats such as low fat yogurt and butter free popcorn are filling and will help you eat less at meal times.

When it comes to weight loss, it is important to think health before weight. By following the guidelines above, enhanced by exercise, you will be able to lose weight effectively, while lowering your risk for heart disease, some cancers and other ailments.

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