Does Eating Every 2 Hours Help Weight Loss


Eating frequently can help control your appetite, enhance your concentration and maintain or increase muscle mass. In order to lose weight, consider having your meals every two to three hours a day to keep your body’s energy level stable throughout the day.

Here’s more on eating frequently:

Controlled blood sugar levels

When your blood sugar levels go down, cortisol levels increase resulting in cravings for sugar, increased belly fat, decreased immunity and hormonal imbalances. This can affect how you feel about food and cause feeling of pleasure and sleepiness following a large meal. Although food should be enjoyed, you begin to reach for food more even when you’re not hungry, especially while you’re stressed or bored.

Increased metabolism

Eating three or two large meals a day can slow down your metabolism and push the body to store energy instead of using it to fuel your bodily functions. Eating frequently convinces the body that it has to burn food to use it as energy.

Maintain muscle mass

Your body is constantly trying to avoid burning its stored fat to fuel. Not eating frequently makes it even easier for the body to do so as it begins to use muscle protein for fuel. Eating often will help prevent it from consuming muscle protein.

How you should eat often:

Have breakfast every day

Your body is deprived of food while you sleep so it is extremely important that you have breakfast. Your body is in a fasted state and is low in energy, therefore, it will use its glycogen and muscle protein for energy, not fat. Having breakfast will not only prevent the body from using muscle protein, but it will give you a kick start to your day and help you avoid unhealthy foods.

Plan your meals

Having a meal every 2 to 3 hours of the day can sound a little tough but it can be made easy with a little planning. Plan your meals a week ahead on a Saturday and go grocery shopping on Sunday.

Having frequent meals does not mean you have 4-6 large meals per day. It means you divide the three meals you normally have to 6. For example, you can have oatmeal for breakfast, an apple, green smoothie or carrots for snack, a salad or sandwich for lunch, nuts or a shake for your next snack, dinner and then a final snack meal which can be a small snack or smoothie.

Some good examples of snacks include:

1. Greek yogurt

Greek yogurt is packed with protein and contains probiotics which keep your gut healthy. Add in some berries or a sliced mango to add flavor.

2. Walnuts

Walnuts are rich in omega 3 fatty acids and antioxidants which aid in weight loss and improve mood. You can keep a bag of walnuts with you in your bag, purse or office drawer and have a handful when you’re hungry. Walnuts can be paired with a small piece of low-fat cheese or if you want more, you can add them to your breakfast oatmeal or lunch salad.

3. Apples

Apples consist of pectin and fiber which control your appetite. You can have it with your favorite nut butter to add in that omega 3 kick.

4. Tea

Tea, such as green tea, black tea or white tea is a great snack and it can aid in weight loss too. Tea is rich in antioxidants and according to many studies tea, particularly green and white tea can improve metabolism and help burn more fat.

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