Today I’d like to talk to you about how many meals a day you should be eating to lose weight.

I am against the whole eat every 2-3 hours, 6-8 small meals a day approach because I found that it can cause your body to produce a lot of fat storing hormones namely; insulin. So, when you eat every 2-3 hours you are going to be spiking your body’s insulin, particularly if you’re eating carbohydrate rich foods. So, you don’t want to do that if you are trying to lose weight. You are trying to produce more fat burning hormones such as growth hormone.

Your body will produce more growth hormone when you eat less frequently. So, when you are in a fasting stage your body produces a lot more growth hormone and your insulin level will start to decline, right? So, you’re burning more fat during this period.

So, there are three ways a body produces a lot of growth hormone;

i)                    When you are exercising, so during exercise and immediately after. And, particularly when you are doing resistance training. Okay, strength based training.

ii)                  The other two ways is when you are sleeping. So, when you get days of sleep your body produces more growth hormone.

iii)                When you are fasting your body produces more growth hormone.

So, what I’d like to do is first thing in the morning if I’m trying to line out, or if a client of mine wants to lose weight I’ll tell them that when they wake up in the morning push their breakfast out a few hours later than what they would normally eat. So, if you normally eat first thing in the morning push it out for a few hours. Me personally, I’ll eat at 12:00 o’clock and then I’ll eat in 4-hour blocks after that. So, I’d eat at 4:00 PM and then 8:00 PM. Okay. If you wake up at 6:00 AM in the morning don’t eat till 9:00 AM, and then 4 hours after that, 4 hours after that.  Okay.

It doesn’t have to be exactly 4 hours. It could be 4-6 hours. It depends on your schedule but your body will get used to that, you know. If you get hungry every 2-3 hours it’s usually because you programmed yourself to be hungry that often. Okay. So, you can reprogram your body.

That’s basically it. You know, 2-3 meals a day is fine. Yes, you can have 2 meals a day because what it comes down to is your total calorie intake.  Now, on the days that you are not training you are not active that’s usually when my clients will tell me that they would only feel like 2 meals in a day. And there is nothing wrong with that, as long as, they get all the nutrients they need and that they reach the calorie target that’s fine. Okay. But, usually on training days when they are really active 3 meals a day is an excellent target to aim for.

So, that’s basically it. If you have any questions leave a comment below and I’ll answer those for you.

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