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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 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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