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

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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]

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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 November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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