You may have heard the recommendation that you should eat every two to three hours, but you may not know why. Many people often phrase it a bit differently and suggest that you eat six small meals each day rather than three large ones. Whichever way you choose to describe it, there are a number of benefits of splitting up your meals into smaller ones, and they have a large impact on your health and body Composition.
Below are some of the benefits of the approach of eating smaller meals.
1. It Boosts Your Metabolism – If you’ve ever struggled to lose weight, you may have complained about your metabolism. It turns out that eating more often will actually improve it. Of course, you need to eat healthily and at the proper intervals. Each time that you eat, your metabolism revs up for a little while. That means that eating several small meals will be more productive than eating two or three big meals, as your metabolism will be more active between each meal. In addition, it reminds your body that food is continually available and it does not need to stop burning calories and processing foods. People who eat every two to three hours have less body fat and faster metabolisms than those who do not. Meanwhile, a study cited on Spark People backs this up, showing that those who eat three or fewer times per day are a lot more likely to be obese.
2. It Fuels Your Muscles – If you lift weights, you may already be concerned with getting enough protein to your muscles right after a workout. However, are you worried about getting enough protein to your muscles hours later? That can make a big difference in muscle recovery too, especially if your muscles are running out of protein hours after your workout. By breaking up your food into smaller meals that occur more frequently, you should also be able to provide your body with a steadier stream of protein.
3. It Keeps You Full – Eating more often can also reduce your urge to snack on unhealthy foods, as you will not be hungry as often and you will know that your next meal is on the horizon. That can mean that you actually eat less over the course of the day, though you are eating more often.
4. Easier to Exercise – It can be tough to exercise on an empty stomach or on a full stomach, so eating smaller meals throughout the day should help you to keep your stomach appropriately full. If you are too full, it can make you groggy or slow you down a bit when it comes time to exercise. On the other hand, if you do not eat enough, you could be fatigued and risk fainting if you exercise too much.
5. Steadier Blood Sugar Levels – Increasingly, scientists are finding that changes in blood sugar levels have a lot to do with storing fat and gaining weight. The more your blood sugar levels spike, the more weight you gain and the more difficult it becomes to lose it. The larger of a meal that you eat, the more it is going to increase your blood sugar levels. When they spike, your body stores fat.
If you’re struggling to make the progress you want, but haven’t split up your meals into smaller meals you have throughout the day, give it a tray. I think you will be surprised at the difference it will make for you.
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