When the clock strikes noon, are you running to lunch because you are hungry because you haven't had breakfast? Are you starving all day expecting a hearty dinner?
The key to avoiding overeating due to excessive hunger is to plan for when you will eat. Set yourself up for a successful meal with these guidelines.
Eating food regularly throughout the day can help you cope with severe hunger pains and mood swings, as well as avoid gastrointestinal problems.
What time to eat
Breakfast lays the foundation for your meals throughout the day and gives you the energy you need to cope with whatever the day brings. If you start the day with an empty stomach, you may feel empty before lunchtime and reach for a can of candy or a bag of chips. Plan to eat breakfast within an hour of waking up. This way, your breakfast won't turn into a snack followed by a hearty lunch.
Lunch should be four to five hours after breakfast. For example, if you had breakfast at 7 am, eat lunch between 11 am and noon. If you can't have lunch before 2:00 pm on a certain day, then schedule a snack in between these two meals.
If you need a snack, include a protein and carbohydrate mixture. For example, eat cheese and an apple, or one to two cups of vegetables and a quarter cup of hummus. The goal is to prevent excessive hunger between meals, which can lead to overeating, starting from the moment you get home from work.
Many people tend to overeat at dinner because they haven't eaten enough during the day. Dinner times should be on the same schedule as your previous meals, making sure there are no more than four to five hours between lunch and dinner. Some people need to grab a snack between lunch and dinner because having dinner at 4 pm or 5 pm is not always realistic.
What to do if you are not hungry
Many people say they are not hungry at certain times of the meal, especially during breakfast. If you often skip breakfast, then you have taught your body not to send hunger signals at this time, because they have been ignored for a long time. Your body needs energy in the morning, so fuel it accordingly.
If you start reintroducing breakfast daily, your natural hunger signals will return. Breakfast can be as simple as hard-boiled eggs, cottage cheese and fruit, or whole-grain avocado toast. Eat a protein-rich breakfast to stay awake at lunchtime.
Not enough time to eat?
It's easy to get into the habit of eating on the go, but you should make it a habit to sit down and make time for your meals. You digest food better and have more enjoyment of food - taste, texture, and smell - when you slow down and focus on what you are eating. This habit is essential for your overall well-being.
Whenever possible, stick to a consistent meal schedule so your body knows when to expect breakfast, lunch, and dinner. If your schedule changes every day, keep healthy snacks on hand while your main meal should wait. Take food with you or keep food in the refrigerator at work. If you work day or night shifts, the same normal dietary guidelines apply - eat four to five hours apart.
With a little planning and preparation of your meal times, you can balance your meals throughout the day and prevent hunger, which leads to overeating during meals, which can ultimately lead to weight gain or health problems.
Popular by topic
In order not to look like the brightest parrot in the world, you need to remember the simple rules of appropriate accents in clothes. Especially if the image is assembled from simple basic things. How to do it correctly - said the stylist-image maker
Scientists from the Dallas Heart Research Center drew attention to the connection between a sedentary lifestyle and the level of troponins in the blood
Unfortunately, families today rarely get together at the dinner table. And in vain! A family tradition of eating at the same table can help you strengthen relationships and health
Daytime sleep is a real salvation for those who do not get enough sleep at night. But naps can be hazardous to your health if you choose the wrong time and duration
How a strict regimen and schedule of the day can harm a child: opinion of psychologist Dmitry Karpachev
The leader of the Supermama project and psychologist Dmitry Karpachev shared his opinion on why a strict daily routine is dangerous for a child. He also shared the secret of how to teach children to maintain discipline and routine