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Setting up meals timings -

Audra Wilson, MS, RDN, CSOWM, CSCS, a dietitian at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital , says the key to avoiding overeating because you are overly hungry is to plan when you will eat.

Set yourself up for mealtime success with these tips, and learn why eating your meals at regular intervals throughout the day can help you manage dramatic hunger pains and mood swings. Breakfast is all about breaking the fast of a night without eating. It also sets the stage for your nutrition for the entire day and gives you the energy you need to face what the day will bring.

Starting the day on an empty tank can leave you feeling drained and reaching for foods that may not be in your meal plan by mid-morning. Plan to eat breakfast within an hour of waking. Lunch should be about four to five hours after breakfast.

For example, if you ate breakfast at 7 am, eat lunch between 11 am and noon. If it is not possible for you to eat lunch until 2 pm on a particular day, then plan a snack in between those two meals. If you need to eat a snack , include a mix of protein, carbohydrates and fat.

For example, eat a low-fat cheese stick with an apple, or one to two cups of vegetables with one-fourth cup of hummus. The goal is to prevent becoming overly hungry between meals.

Many people tend to overeat at dinner because they have not eaten enough throughout the day. Dinnertime should follow the same schedule as your earlier meals, making sure there is no more than four to five hours between lunch and dinner. Some people will need to eat a snack between lunch and dinner because eating dinner at 4 or 5 pm is not always realistic.

Weight management strategies can help reduce the risk of developing long-term health issues, such as heart disease, stroke and Type 2 diabetes. These strategies include diets where you aim to eat fewer calories than you burn in a day.

There are also diets where you eat only during a specified time frame. Until recently, few studies have compared the effectiveness of these strategies, which can be hard to maintain for many people. In the study co-authored by Shaina Alexandria, PhD, assistant professor of Preventive Medicine in the Division of Biostatistics at the Northwestern University Feinberg School of Medicine , a time-restricted, eight-hour eating window was compared to calorie counting for weight management.

At the end of the study period, the scientists found that time-restricted eating for weight loss was as effective as calorie restricting. Wilson explains that it can be difficult to stick to any type of restrictive diet in the long term.

She says that choosing a weight management path is personal and best decided with the guidance of a dietitian who can work with you to ensure you are meeting your nutritional needs. If you frequently skip breakfast, you have trained your body not to send hunger signals at that time because they have long been ignored.

Your body needs energy in the morning, so fuel it accordingly. If you begin to re-introduce breakfast daily, your natural hunger cues will return. Breakfast can be as simple as a protein shake, hard-boiled eggs with fruit, or whole grain toast with peanut butter or almond butter. Eat a breakfast that includes protein so that you can stay energized through lunchtime.

Going extended periods of time without eating can increase our likelihood of eating more quickly or eating more than we may need at our next meal, which can negatively impact digestion. The MMC is an electromechanical wave of muscle contractions through your gut that acts to sweep through leftover undigested food.

Consistent meal timing has been shown to promote regular circadian rhythms. Studies have shown that people with irregular eating patterns may have more difficulties processing insulin and may experience increased inflammation.

The average person experiences a fast anywhere from hours each day naturally, without needing to put a restricted time on it. Feeding your body regularly throughout the day helps to reassure your body that you do have access to adequate food.

This reassurance helps to build trust between you and your body. I recommend having something to eat within 2 hours of waking up in the morning. This will break your fast from overnight and provide your body fuel to start the day.

When we wake up and ask our bodies to engage in work meetings, getting kids ready, a morning workout and more, without providing it any fuel to do so, it has to try to get by in its fasted state. After the first meal of the day, depending on what was had and how balanced it was, most people find that they need to eat again every hours or so.

Whereas a smaller, less-balanced meal might only keep you satisfied for an hour or so. Your body has an innate wisdom to guide your eating throughout the day, we just need to develop and strengthen our ability to hear it. In our last blog post, we introduced the different types of hunger and different ways to respond to them.

Consistent nourishment builds trust with your body by letting it know that you are able to nourish it regularly. Some days we'll need to eat more often and bigger portions and other days we might find we aren't as hungry, and that's okay! You must be logged in to post a comment.

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