Believe it or not, eating more frequently may help you lose weight and keep it off.
Many extreme diets promise quick results, but they are also incredibly restrictive.
After following a weight-loss plan for a few days, you may find yourself extremely hungry and probably miserable.
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As a matter of fact, the No.
1 habit to lose weight is to eatbeforeyou are ravenous.
In this article, youll learn why thats the case and other tips for eating for weight loss.
Many habits and behavior changes over time factor into long-term weight-loss success.
That said, weight loss results from maintaining a calorie deficit over time.
But, eating too little often results in extreme hunger, which can lead to overeating.
So how do you find the right balance of eating enough but not too much?
Listen to your hunger and satiety cues, and dont let yourself get too hungry.
Hundreds of calories later, you probably still dont feel satisfied.
When youre overly hungry, its easy to reach for any food that sounds good.
Extreme hunger can be a recipe for overeating and possibly even bingeing to satisfy hunger.
For instance, research shows that skipping breakfast may increase the risk of overweight or obesity.
Eat Frequently Throughout the Day
There is much scientific research surrounding meal regularity and weight loss.
Eating frequently and sufficiently has been shown to help with weight loss.
However, the results showcase the power of eating regular, consistent meals for weight management.
Eating protein keeps you full, which is a key component of controlling hunger.
A multitude of research shows the link between protein consumption and weight-loss success.
verify you eat protein at every meal and snack to keep you full between meals.
Many people skimp on protein at breakfast and snacks.
Althoughlow-carbohydrate dietswork for some people, they may be difficult to maintain for a long period of time.
Eat meals that have a balance of whole-food carbohydrates and lean proteins, with a dash of healthy fats.
The Bottom Line
If weight loss is a goal, start eating more frequently throughout the day.
Try not to let yourself get too hungry, and eat before youre ravenous.
This prevents the out-of-control feeling around food and allows you to eat smaller portions more frequently.
In addition, prioritizing protein and eating well-balanced meals can help you lose weight and keep it off.
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr.
2020;29(3):166-173. doi:10.7570/jomes20028.
2018; 6(3):73. doi:10.3390/healthcare6030073.
