Forget about eating three square meals a day (most of us don’t do it the right way, anyway — little or no breakfast, small lunch, enormous dinner, and unhealthy snacks throughout the day). Eating smaller, more frequent meals and snacks has been shown to help control appetite, improve mood and concentration, boost metabolism, and maintain muscle mass. Aim to eat every three hours for a steady supply of energy throughout the day.
Eating breakfast every day is a must. It kick-starts your metabolism and helps you burn more calories throughout the day. Additionally, a little advance planning and preparation can help you manage eating more frequently during the day. Think through your week when you do your Saturday or Sunday grocery shopping. Take time, the night before, to prepare for the following day.
When it comes to snacking, think portability (and, of course, healthy). Nuts (walnuts, almonds, pistachios, etc.); trail mix (homemade is best); string cheese; fruits and veggies (I like apples and carrots, with peanut butter); Greek yogurt; green tea; protein shakes; and beef jerky are healthy, portable snacks that can help you stay satisfied.
Think of nutrition as providing fuel to your body. Small, frequent meals shouldn’t exceed your calorie needs, but should help you stay full and provide you with the energy you need to function effectively throughout the day.
Get STRONGER, Get FASTER!