I was really busy so I didn’t eat lunch. Sound familiar?
Skipping meals might sound like an easy way to lose weight, but it rarely works. Why? Because your body outsmarts your plan.
Whenever you go long periods without fuel, your body protects itself by hoarding calories for later use. You also risk a late-day energy slump, which leads to even more eating struggles.
Years ago, I worked in a hospital with a diabetic nurse named Ellen. While the rest of us complained that we couldn’t stop for lunch, Ellen always found time to eat her meals and snacks. She said, “I don’t have a choice. If I don’t eat, I’ll pass out and I won’t be any help at all.”
You don’t have to be diabetic to use this strategy. Simply tell yourself, “I have no choice.” By convincing yourself that skipping meals is not an option, you’ll work harder to routinely take care of your fuel needs.
Today’s assignment (my answers are in blue)
1. Write down the times of the day when you plan to eat your meals and snacks.
Make an effort to eat within 30 minutes of these scheduled times.
Breakfast around 7am, snack at 11am, lunch at 12:30pm, snack at 3:00pm, dinner at 6pm.
I grew up on a farm where meal times nearly always at the same time each day. Meals were at 6am, 12noon, and 6pm. We usually had “lunch” which I now would call a “snack” in between the meals. I still do pretty well with having meals at regular times, and hardly ever skip a meal. When I do, I pay for it by getting way too hungry.
2. At the end of the day, review your eating patterns to see how well you did. Describe this in the space below.
My mealtimes have been staying pretty consistent lately. Once in a while, I’ll get started on a work project (such as this blog) and lose track of time. That can make me get behind with my meals, and put me at risk for overeating.
3. If you tend to skip meals or forget to eat, set an alarm to remind yourself when it’s time for fuel.
I’ve learned to take breaks from my work at frequent intervals, which also helps me keep track of the best times for having my fuel stops. I still think my childhood on the farm gave me a built-in alarm clock for mealtimes.
Excerpted from Day 13 in the book, 100 Days of Weight Loss