If you feel like you’re doing everything right but still struggle to lose weight, eating every two hours – or any similar schedule of frequent, small meals – may help.
But if this approach is followed by you, you need to beware of a few pitfalls. Frequent small meals can help you lose weight. So far, clinical trials haven’t arrived at a clear-cut consensus. In fact, there’s quite a little of conflict between sets of results. For example, in the December issue of Frontiers in Nutritionan analysis of 25 studies 15 of which were conducted on humans, with the others done on animals yielded inconclusive results.
The researches note that “contrary to what is commonly proposed in the lay literature, eating more frequently during the day No wonder it’s so difficult to reach a scientific consensus. Another convincing analysis, which included data from more than 50, adults age 30 or older, in the July issue of the Journal of Nutrition was published. Here, researchers reported that individuals who ate one or two meals a day had a reduction in body mass index BMI when compared to those who ate three meals a day.
However, throughout the day had a relative increase in BMI those who ate more frequent meals or snacked. But Harvard Health Publishing summarizes a few studies suggesting that there may, in fact, be an inverse relationship between weight and eating frequency. To put it another real way, people of normal weight, or those who were obese but lost the weight and have maintained keeping it off, per day typically eat more than three times. Read more: Meal Plans for 6 Meals a Day Eating Every Two Hours If there’s one thing these conflicting studies do prove conclusively, it’s that there is no single one-size-fits-all solution for weight loss.
Unless a doctor has advised you against it, there’s no harm in experimenting with eating every two hours. The worst-case scenario is that you decide this approach isn’t for you and finish up trying something different. Better Even, there are a few tricks you can use to avoid the potential pitfalls of this eating style, gleaned from the conflicting study designs in the aforementioned research largely.
Start by setting a calorie limit and sticking to it. If you don’t, it’s all too simple to accidentally graze your way to a calorie surplus and finish up gaining weight rather than losing it. You can set an appropriate calorie goal by consulting the Department of Health and Human Services table of estimated calorie needs according to your age, sex and physical activity level. The values you find are to maintain your weight there. To lose weighteither decrease your total calorie intake or increase your physical activity, or a mixture of both, to ensure that you burn to 1, every day calories more than you consume.
That calorie deficit sets you up for losing 1 to 2 pounds per week – the rate the Centers for Disease Control and Prevention recommends as both healthy and sustainable. How to Do It Cooking every two hours really isn’t viable, so prepping your food ahead of time can make it much simpler to stick to a plan of eating every two hours. That could mean cooking freezing and weekly leftovers to be eaten later, every morning or prepping fresh fruits and veggies as snacks.
Portioning your food out ahead of time also makes it simpler to stick to your calorie limits, because you know specifically what you’re consuming. Last but not least, keep an optical eye on your hunger. There are conflicting reports on whether eating more increases or decreases hunger overall frequently. One common strategy for battling hunger is to increase your intake of fiber-rich fruits, veggies and whole grains, and also to be sure you drink lots of water.