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Day 8: Eating More Often With Small Meals Isn’t Good For You As You Thought Actually

Day 8: Eating More Often With Small Meals Isn’t Good For You As You Thought Actually

Most of us have been sucked into the ‘eat small meals more frequently’ advice given out by dieticians, nutritionist and the media in equal order, with varied results. However new research points out that frequent snacking and small meals may be more of a hindrance than a help!

The Metabolic Conundrum of Small Meals

Research indicates that there’s no link between small meals eaten more frequently aiding in a higher metabolism at all. Metabolism basically depends on your body structure and build. The more muscles you have, the more calories you burn which is why to up your metabolism you have to work out to convert that fat into muscles. 3 meals work just fine for the metabolism too… [1]

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Small Meals Do Not Equal Lesser Calories

When you keep eating small meals all through the day, however healthy and nutritious your portions may be – you are spoon feeding your body to keep receiving food. This means your body will slowly get accustomed to eating more and more, and more – in effect, you are training your body to keep eating. With plenty of snack food options available in the market, this also means that you will start to make nutrition mistakes, and end up ingesting far more calories than what you usually would on a no-snack 3-meal schedule. [2]

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Frequent & Small Meals Do Not Aid in Weight Loss or Blood Sugar Control

When you eat a proper meal that satiates you, and then go hungry till the next with no snacks in between – your body starts to burn the fat stored in it to provide for any energy needs, thus aiding in weight loss.

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This way, the body also learns to tolerate famine. But when you keep feeding the body small meals, all its energy needs are met by the carbohydrates you consume (even the fruits and veggies). The body then does not burn any fat to meet energy demands and so weight loss plateaus. Another major rub is that the body also loses the ability to self-regulate the blood sugar spikes and crashes – so if you miss even a small meal – you will feel instant fatigue. [3]

The Digestive Dangers of Grazing

Finally, let’s move on to the fact that the intestine need to be empty for at least 90 minutes for optimum cleansing – when you graze on small meals; you overload the digestive system and make way for far too much bacterial growth within leading to infections and imbalances. [4]. People with constipation and acid-reflux may find grazing to be further detrimental to their digestion, leaving them cramped, bloated and with a lack of appetite.

Featured photo credit: Reader’s Digest via readersdigest.ca

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Reference

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Rima Pundir

Health, Wellness & Productivity Writer

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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