Grazing For Weight Loss
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Grazing For Weight Loss

Studies show that grazing or eating five to six small meals instead of three main meals a day is believed to help an individual achieve weight loss goals. It is a new way of eating that has come up in the battle against overweight. The key is to reduce total daily calories intake by eating moderatley and avoiding the temptation to overeat.

What is grazing

"Studies show that grazing or eating five to six small meals instead of three main meals a day is believed to help an individual achieve weight loss goals.  It is a new way of eating that has come up in the battle against overweight.  The key is to reduce total daily calories intake by eating moderately and avoiding the temptation to over-eat." (Anonymous)

According to a researcher there are many reasons why this way of eating works: 

  • Mini-meals.  Eating mini-meals through the day keeps the metabolism smooth and active.  It has been observed that each time an individual eats the body burns calories to digest the meal, and this stimulates the metabolism.
  • Eat less.  Experts say that eating less but more often helps prevent the  out-of-control hunger that can lead to overeating at the main meal. 

In two different studies in Johannersburg, South Africa, it was observed that men who eat breakfast in small portions throughout the morning ate 27 percent less at lunch, as compared to men who ate breakfast as a single meal.  Researchers also believe that frequent eating help maintain stable sugar and insulin levels in the blood stream.  A stable insulin level stops the body from burning fat and delays fat storage.

Weight Loss Plan

"Tips for a successful mini-meals in a weight-loss plan:

  • Five meals a day.  Five to six meals daily might sound overwhelming, but if you slowly add one meal at a time until it becomes habit, increasing the number of meals will not be difficult.  You could start with breakfast, if it is not already a part of the daily meal plan, and break up big main meals.  For example, half a bowl of noodles can be eaten at lunch and the other half later in the afternoon.

              

  • Burn calories.  You must burn up more calories than you consume is the bottom line for losing weight. When at home, cook just enough.  Portion out food onto your plate once and avoid taking a second helping.  Share a big meal with someone when eating out, or pack up the excesses even before you start eating.
  • Availability of food.  The availability of food makes sticking to weight loss plan easier.  Buy just the right and plan a weekly menu.  Furthermore, according to a dietitian choose low-carbohydrates, high-protein and moderate-fat snacks that help maintain a stable insulin levels and provide sustained energy.  Fruits and vegetables are good low-calorie fillers.  Balance the occasional indulgence of high-fat foods with low-fat lunch with small snack and dinner later in the day, to stay within the daily recommended portions." (Source: Food Facts Asia, 03)

             Fruits

            

4 Steps to Stress-proof your eating:

  • Eat for energy.  Eat to pump up your energy.  Proteins seem to stimulate the release of natural antidote to mental fatigue.
  • Diet with fiber. Fiber up.  Eat plenty of fiber of all kinds- insoluble found in cereals, bran, and vegetables and soluble found in citrus fruits, oats and cooked dried peas.
  • Single cup. Savor your cup of coffee.  But don't keep going back to refills.  Counter every cup of coffee with two of water.  Too much caffeine amplifies stress.
  • Vitamin stress Avoid stress-formula vitamins.  These are often randomly formulated and end up being imbalance, which can further compromise your immune system.  Take a moderate-dose multiple vitamin and mineral supplements instead." (Food and Mood)

           Vegetables

              

Source:

Anonymous, "Food Facts Asia, for a Successul Graze".  Woman Today 03

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Comments (3)

Good one Jessie, thanks....like/tweeted/stumbled.

Ranked #35 in Weight Loss

Great tips. Thanks for sharing.

Ranked #9 in Weight Loss

Thanks to you Ron and Melissa...

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