Dec, 16, 2019 - Skipping Meals

Hello everyone! It is that time of the week again for our Weekly Topic! This week we will be covering SKIPPING MEALS AND IF IT IS BAD FOR YOU.  This is something that I have a constant battle with many of our dieters about. To many, they think if they eat less calories throughout the day, they will lose more weight. This is actually completely FALSE! 
What are some ways you guys stop yourselves from skipping meals? Do you still skip meals yourself? How can we do better with not skipping any meals? Let's discuss! 
Possible Side Effects of Skipping Meals
  1. You will most likely overeat at your next meal! Most studies show that when you skip a meal, especially breakfast, you tend to overeat at your next meal to overcompensate in calories or portions. 
  2.  Your energy levels will go down. Since your body is not getting fed every 3-4 hours, your metabolism will start to slow down which can cause fatigue in most people!
  3.  You are more likely to gain weight which, is the opposite effect people expect! Skipping meals can make your body go in to starvation mode which means it might overcompensate by holding on to each and every calorie you eat! Since this slows your metabolism, it increases your body's fat storage and risk of certain diseases!
  4.  Reduces motivation and focus. Your brain cannot function properly if you do not feed it appropiately. Glucose, which your body obtains by breaking down nutrients in the food you eat, is the primary source of energy for your brain and central nervous system. When you fast for several hours or more, the supply of glucose to your brain dwindles. This can impair your concentration, focus, memory and mood!
  5.  You will not be in the best of moods. Since your body is starved, your blood sugar levels decrease. Low blood sugar can cause people to feel very irritable and fatigued. The body will then produce cortisol which is what can make poeple feel "hangry". It also triggers a stress response in our bodies that have the potential cause emotional outbursts, mental instability, depression and anxiety in some people. 
  6.  It can even affect your appearance! When you do not get an adequate amount of nutrients, your appearance can suffer. Your hair can become greasy and thinner as can you nails. Your skin can even because dry, blotchy or blemished!
Columbia University reports that skipping meals regularly can have health consequences that range from mild to severe. Fatigue, dizziness or fainting are among the most mild; in the long term, you may also notice anemia, bone loss, thyroid function impairment, decreased immunity and worsening dental health. If you're considering consistently skipping a meal for any reason, see your doctor before proceeding.
Check out these great websites that go more in-depth about skipping meals and the effects it has on the body!
Tips to stop skipping meals
  • Eat smaller, frequent meals throughout the day rather than skipping meals.

  • Always have a snack around like yogurt or a granola bar to hold you over until your next meal.

  • Eat snacks high in protein and fiber.  They will keep you full longer.

  • Plan your meals in advance or prepare them the night before.

  • Make a schedule for the week to avoid over booking yourself or falling behind.

  • Set an alarm to ring at lunchtime if you are going to be running around all day.

  • Make a lunch date. You cannot skip a meal if you have already made plans with friends or family.

 

 

 

 

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7 comments

  • Hey Barbara, yes I will help you set up your alarms on Friday.

    A- I usually recommend acacia or inulin fiber if you don’t drink the normal 64oz of water each day since this fiber will not bind you up. You can use Benefiber also or psyllium husk fiber if you drink all your water everyday

    Brittney E Casalina
  • I just get so bust throughout the day that it is hard to keep track of my eating sometimes. I think the alarm on the phone is a great idea. Can you help me set it up on Friday?

    barbara
  • What type of fibers do you recommend? Some of them have sugars so I don’t want to chose the wrong one. Thanks

    A.
  • Hey Ben, there are some great tips in these articles but the most effective I think is to set an alarm on your phone for every 2-3 hours to make sure you are drinking all of your water and to make sure you can eat every few hours and not to end up skipping you meals.

    Erin, You body can do amazing things when you feed it properly. I have seen many people reverse certain medical conditions or lower prescriptions on our program. The longer you are on a cleaner meal plan, the better your body can function!

    -Brittney

    Brittney Casalina
  • The thyroid part is what interests me most. I have developed thyroid problems over the past 10 years and I wonder if it has anything to do with my old eating habits or just genetics. I am sure “starving” my body or not drinking enough water has had a bad impact on my body. Hopefully does this low sugar and carb program long enough can help reverse some of these issues.

    Erin B

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