weight loss

Small Meals for Better Weight Loss

Smaller, more frequent meals not only boost your fat-burning ability but has other numerous benefits.

1. Faster metabolism
Your body is genetically programmed to conserve energy when food intake stops. Blood sugar fluctuates every three hours and if you don't eat something to raise your blood sugar your metabolic rate may slow down. Frequent, small meals can help increase your resting energy expenditure (burn more calories) and decrease your body-fat percentage.

2. Easier weight loss
It is very difficult to lose weight when your metabolism is slowing down and your body trying to hang on to every calorie. Furthermore, long periods between eating can lead to poor food choices and quickly turn weight loss into weight gain. Low blood sugar stimulates hunger, therefore, you'll cut down on cravings.Cravings often happen simply because you let yourself get too hungry or waited too long to eat. If you eat frequently, you won't be ravenous, and you can make the tastiest and most nutritious food choices. Even better, you'll avoid overeating and filling up on empty calories.

3. Reduced cholesterol
Research by the University of Toronto suggests that switching to several smaller meals reduced participants' total cholesterol levels by approximately 8% and LDL ("bad") cholesterol levels by 12%. Frequent meals kept blood sugar levels more even, helping to eliminate insulin spikes that can trigger cholesterol production.

4. Sustained energy
Food supplies the body with energy and the body in turn burns this energy to function. It is relatively easy to upset this delicate balance by skipping meals or going too long without food. When your blood sugar levels are high, you feel energised. Conversely, when they drop your energy levels plummet. Eating frequently helps to keep blood sugar levels steady, meaning you'll feel more energised all day long. Furthermore, studies have shown that female athletes who ate every three hours concentrated better, moved faster and could exercise for longer periods of time. This means not only do you get through your day better, but also that you can exercise harder and burn more calories during your workouts!

5. Mood stability
There is a strong scientific connection between food and mood. Eating more often can alter brain chemistry. The key is to include complex carbohydrates like fruits, vegetables and whole grains, all of which help maintain levels of serotonin (a mood-boosting chemical) in the brain. Anti-depressants work similarly - by increasing serotonin levels. The right foods can accomplish the same thing.