Permanent Weight Loss – 7 Little Known Secrets – Part 6 – Eat Smaller Meals

Plan on eating smaller portions (more frequently)…

When you eat you are providing your body with fuel.  Think about what would happen if you kept on filling your car with fuel when it was already full.  Disaster!  Well, we’re pretty much the same. Overeating = Excessive Fueling.

Don’t get obsessed with thinking about food or hunger. It’s natural to want to eat, you can’t survive without food. It’s our fuel.

What you need to control is the quantity and timing. So think about portion control and eating 5 to 6 times per day.

Portion control

One simple technique is to just use a smaller plate. Over the years the size of plates being manufactured has increased, so your small portion may look skimpy on a large plate. The visual impact of a small plate full of good food is important.

Knowing that you will be eating again in a couple of hours removes any hunger anxiety.

Eat More Frequently

One of the keys to being able to access body fat as a source of energy is to maintain even blood sugar throughout the day. Your pancreas will love you if, rather than having to cope with large amounts of food at a sitting and becoming overworked, your pancreas will be better able aid your digestive process.  Even blood sugar levels and energy consumption is attained by having 5 to 6 balanced, smaller meals spaced out over the course of your day.

  1. Breakfast
  2. Mid-morning
  3. Lunch
  4. Mid-afternoon
  5. Dinner (a light meal eaten early)
  6. Post Dinner snack (not a sugary dessert)

Balanced meals means – consisting of protein (essential amino acids), carbohydrates (fiber and energy), fats (essential fatty acids),  fruits & vegetables (fiber, vitamins and minerals).

The carbohydrates should be ones which increase blood sugar slowly (have a low Glycemic Index). Reduce all sugars and starchy carbohydrate foods and increase fruits, vegetables, salads, whole (unprocessed) grains. Increasing the quantity of unprocessed whole foods increases your nutrient and fiber intake and helps reduce calories.  Low GI/High fiber consumption has the following benefits:-

  1. You feel satisfied for longer
  2. You consume fewer calories
  3. Your blood sugar remains more even
  4. Your digestive system works better