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05 Mar, 2018

How often should I be eating throughout the day?

Ronnie Oliech

HELP!

"How often should I be eating throughout the day? This is something I really struggle with."


A great question and one that is very common to receive. 

Unfortunately the answer isn’t one size fits all. If it was, meal plans would work and we most women wouldn't have the problems that they have. But meal plans don't work.

Because nutrition is never about food and habits always beat intentions.

Let’s paint a picture.

For many women, body image can be a difficult topic to deal with. Most of us have concerns with our body and our image. For many it rules their mindset their emotions and how they behave daily.

If I simply told you, you need to eat 6 times a day, you will either,

  1. launch into this straight away but by week 3 become bored, overwhelmed and struggle with keeping it up.
  2. Tell me that, that is absolutely impossible with your lifestyle and that you don’t have time to fit any of that in.

If I simply told you, you’re not allowed to eat, you will either,

  1. launch into this straight away but become excruciatingly hungry, tired and exhausted and cave in at the first burger you see.
  2. Tell me that you love food way too much and you couldn’t possibly do that.


We only eat for two reasons, for fuel- because our body needs it to function properly including our heart, brain, vital organs, muscles, skin. The other reason we eat is because of our emotions.

Most people eat based on their emotions and most eating involves some kind of emotion. Unless you understand this and know how to make the shift to eating for fuel, emotions will always control your food choices.

Most women are programmed for instant results, so they launch themselves into a crazy diet and exercise plan only to get frustrated with lack of results or burnt out from unsustainability. 

Instead of asking the question how many times a day should I eat, what we need to understand is that 5, 10, 15 years of metabolic abuse does not take a few weeks to turn around from cutting out important food groups which keep our vital organs pumping. Nor does it turn around after 3 weeks of eating 6 meals a day.


{Have you nailed your workouts and training but have not yet mastered your mental habits and nutrition habits? Grab a copy of our FREE fat loss eCourse and shoot us a message here if you are ready to tackle your mindset & nutrition habits!}

Women pay a huge price for yoyo dieting and excessive cardio. 

They create a rebound effect which results in rapid weight gain, a messed up metabolism that makes health and fat loss very, very challenging.

The biggest problems we see in the industry is distorted body image, mental health concerns and people who have lost a lot or some weight and have found themselves to put it back on plus more.

A common scenario is someone doing 3 cardio sessions a week and weighing themselves but not seeing a shift in the scales, so the next step they take is exercise more and cut out more food. 

Why?

Because we are driven by emotion when it comes to fat loss. And when our emotions are running high we make rash choices rather than choices driven from common sense.

So how do we address all of this?

If your focus is on, how many times a day do I eat to get results, then your focusing on the wrong thing. It’s like filling a tank of petrol with petrol when the tyre is flat and needs to be changed.

If you currently eat 3 meals a day, jumping to 6 meals is not going to be your answer. It will soon become too overwhelming and you won’t be able to stick to it.

So what is the answer? 

Well, we need to look at what is the worst thing you are currently doing. For example if you are eating 3 wonderful meals a day but still have an alcoholic drink once a night, let’s focus on why you are having the drink once a night. Do you need to find better ways to cope? Has it simply become a people pleasing habit? Are you bored with no focus or goals?

If we want to make any exercise and nutrition plan stick we need to understand the valuable rules of nutrition is never about food and habits always beat intentions.Understanding these two rules will change your whole outlook on yourself and ensure long term outstanding results,

Most women generally under eat for any sustainable body shape goal because that is how we are conditioned. 

We are finding women who can eat meals every few hours (meals are better than snacks) get the best results. Shifting fat for women can be quite tough but by eating frequent meals consisting of protein, omega 3 fats and fruit and veggies throughout the day, they start to improve how their body feels and functions and therefore their body will choose to burn body fat.

Here are some key steps for: How many times a day should I be eating?

  1. Look at what the worst thing you are doing and address that first. Find out the reason behind why you are doing it and be honest.
  2. Before adding in another meal improve the quality of your current meals- more veggies and legumes, more omega 3, lean proteins, increase water.
  3. If you aren’t eating upon waking up, bring your first meal closer to rising from your sleep.
  4. If you are eating snacks change these to meals.
  5. If you are eating nutritious 3 meals a day, increase this to 4 nutritious meals.
  6. If you are not getting the results you are looking for, eating less will make things a lot difficult for you.
  7. Make gradual changes over time by focusing on addressing your habits, the other 97%

The only truly way to achieve outstanding results is through accountability and honest data, because habits always beat intentions and nutrition is never about food.

Jo is turning 55 this year and is now eating more food than she ever has.

Jess is now eating more food than she ever has.

I'm now eating more food than I ever had.

Ndulo is now eating more food than she ever has.

This mumma is now eating more food than she ever has.

{Have you nailed your workouts and training but have not yet mastered your mental habits and nutrition habits? Grab a copy of ourFREE fat loss eCourse and shoot us a message here if you are ready to tackle your mindset & nutrition habits!}



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