The Non-Dieters Mindset for Weight Loss - Pt. 5: Avoid Skipping Meals

Skipping meals, especially lunch, is quickly becoming an epidemic. It often comes down to a choice between committing to the demands of our daily lives, which are at their peak during the day, or eating.

The results of skipping even one meal can be detrimental. You may feel light headed, you usually function at a lower capacity, you may be more irritable, and your concentration and focus may not be at their best.

Let’s take the example of lunch. Instead of a proper lunch meal, you might simply gobble down a "quick bite" which is most likely not as healthy. Later on in the day or at dinner time, with your body in a true starvation state, you may overindulge, consuming far more than you would have, had you not skipped that a meal.

To try to avert this unfortunate outcome:
• Try to make meal time somewhat consistent, at least make it a range of time within which you must eat. That way you are training your body, and will be more likely to make time to eat.
• Release your idea of what a full meal is supposed to look like. Most of us are not Martha Stewart. Not every meal has to be as grand as a Sunday meal. A good meal can be simple and balanced. For example, a hearty soup and salad with perhaps crusty bread on the side can be a very satisfying lunch. A hearty sandwich made with whole grain bread and high quality meats, vegetables etc with a small side is another idea.

These simple meals can indeed be filling…:

1. If you focus on foods like whole grains, beans, whole and dried fruits etc., since all of these have fiber which adds bulk and is very filling
2. Incorporate lots of vegetables especially leafy greens
3. Incorporate lean protein sources
4. Add nutrient dense foods like fish, eggs whites, yogurt, and low-fat milk etc. as much as possible.
5. Get some healthy fats in there- sprinkle some nuts, use olive oil, and use a little dressing. Fat is still a nutrient our bodies needs and it also makes us fill fuller for longer, because it slows down the metabolic process. Just don’t make it exceed 30% of your calories.
6. Have breakfast every morning. Studies have shown that a simple
breakfast in the morning can significantly offset excessive caloric intake later in the day. Not to mention how energized you will feel starting your day with some nourishment. Include some type of protein like an egg, or milk in hot or cold cereal, or some peanut butter or yogurt etc.

Also include fiber in the form of a dry cereal with at least 3g fiber per serving or oatmeal, a 100% whole wheat slice of bread, English muffin, or ½ a bagel. If you can’t do whole fruit, dried fruit is always a great alternative and is convenient, very portable, and is high in fiber as well.

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