If you are trying to lose weight, you may know you need to eat fewer calories than you burn. You may skip meals due to a busy lifestyle and a hope that you will ultimately lower your daily calories and lose weight. Unfortunately, skipping meals may work against your weight loss. You may find that regular meals may be the key to successful weight loss and maintenance.
Importance of Breakfast
The National Weight Control Registry tracks people who have lost more than 30 pounds and have been able to keep it off. Of these successful losers, 78 percent eat breakfast everyday. Eating breakfast as part of your planned calories for the day will help you commit to your eating plan for the day. Choose breakfast foods that will keep you full until lunch. Eat whole grains, fruits and even vegetables for fiber. Egg whites, yogurt or nut butters provide protein for a healthy start to the day.
Calories
Break your daily calorie count into planned meals for the day. Think about what meals are the most important to you to spend the most calories on. If you enjoy a hearty dinner, allot 40 percent of your daily calories for your evening meal. If you have a work lunch planned, switch your calories around so you can eat a little more in the middle of the day. However you choose to divide your calories, make sure you allow enough quantity and bulk for all three meals so you do not get too hungry. You will be more likely to succeed at your weight loss plan if you are not struggling with hunger throughout the day.
Satiety
One of your best offenses against hunger is to choose foods that promote satiety, or fill you up. Choose foods that allow large servings for a small amount of calories. Include a plateful of salad or a bowl of vegetable soup with lunch and dinner. Vegetables are full of fiber and will help to keep you full and satisfied until your next meal.
Quick And Easy Meals
To lose weight by eating three meals a day, you should plan each meal in advance. Unfortunately, sometimes life events keep you from fulfilling your best-laid plans. Have some quick and easy meals available for backup. Keep frozen diet meals or canned vegetable soup on hand at work for days you cannot get away. Frozen spinach and eggs make a quick and satisfying breakfast or dinner omelet. A fruit and yogurt smoothie is a fast and portable breakfast.
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