Learn to pay attention to your body’s cues for huger and meal time.
Not hungry first thing in the morning? It could be because you are eating too late in the evening.
Skipping meals during the day to “save” calories for dinner? You could be setting yourself up for a binge later in the day. If you let yourself get too hungry you may not be able to make a balanced, healthy choice when dinner time comes around.
If you aren’t hungry for breakfast, not a problem. But, resist filling up on coffee drinks instead of food (coffee actually increases cortisol levels which can lead to your body storing more fat). Not only could you over do it on sugar and calories from your latte but you also could postpone your natural appetite and throw off your eating rhythm. Try having a small snack in the morning instead of a full blown meal. Thoroughout the rest of your day, aim to eat about every 3 to 4 hours according to your bodies feelings of hunger.
Experiment with having a bigger meal at lunch time when your digestive capacity is at it’s greatest. Your metabolism is in full swing mid day and you will be able to burn up more energy than if you wait and overeat later at night. Plan on a moderate amount at dinner when your body is winding down.
To learn more about nutrition, rhythm, and metabolism, check out this blog post from the Institute for the Psychology of Eating by Marc David.
Here’s a recipe for a simple and satisfying breakfast you can eat anytime!
Cottage Cheese (or Greek Yogurt), Blueberries and Flax Breakfast
Not up for cooking a hot breakfast? This instant meal hits the spot with appetite-taming protein and fiber, and just the right amount of juicy sweetness from the berries.
Makes 1 serving
- 1 cup cottage cheese or Greek yogurt
- 1 tablespoon milled flaxseed
- ½ cup fresh blueberries
- Combine cottage cheese, flaxseed and blueberries in a bowl, stirring to combine if desired. Eat with a spoon or add a few ice cubes and toss in the blender for a thick and satisfying smoothie.