Eat more often,
It sounds like a paradox, but repeated studies show that people who eat three to five times a day weigh less than people who skip meals. That's likely because if you wait until you're ravenous, your hunger will blind you, and you'll want to eat everything in sight.
When your stomach has been growling awhile, it's much harder to choose a chicken salad, and way easier to order a super-size burger and fries.
Eating at least every four hours was the magic frequency in a recent U.S. Department of Agriculture study of 5,600 Americans. People who waited five hours between meals ate an extra 52 calories per meal. If they waited six hours between meals, they ate an extra 91 calories at the meal.
That may not sound like much, but according to my calculations, an extra 91 calories twice a day could cause weight gain of 19 pounds a year.
The researchers found people who worked more hours were more likely to wait longer between meals.
Many international studies show more meals add up to less weight. For example, a study of 4,400 German kindergartners compared kids who ate three meals a day to those who ate five or more times. The children who ate more often were half as likely to be obese.
The odds are similar for adults. Massachusetts adults who ate four or more times per day were half as likely to be obese compared to those who ate three or less times. And folks who skipped breakfast fared worst--they were 4.5 times more likely
A separate Harvard study of 20,000 physicians found that those who ate breakfast were less likely to gain weight than those who skipped breakfast.
Skipping breakfast worsens cholesterol levels and insulin sensitivity, a risk factor for diabetes, according to British scientists.
American researchers found similar results with healthy Maryland volunteers. Compared to people who ate the same number of calories divided over the usual three meals, people who ate only once a day had higher blood sugar levels.
EAT OUT, WEIGH MORE
It's not just how often you eat, but where you eat. People tend to eat more calories at restaurants than they do at home--about 107 calories more per meal, according to U.S. Department of Agriculture study.
The researchers didn't say why, but I think this is likely due to bigger portion size and richer, sweeter foods in restaurants. I calculated that someone who eats out three meals a day could theoretically gain
Luckily, researchers found that folks who knew more about nutrition ate fewer extra calories at restaurants. That means that they were able to compensate somewhat
WAYS TO WEIGH LESS
Consider planning to stop for healthy meals and snacks before you're hungry. It's not healthy to work through your lunch hour.
Take a break at least every four hours. Smokers have been taking breaks for decades, and now health-conscious folks have a good reason to take a short break, too--a snack break.
Fruits are quick, portable and healthy snacks. Apples, pears, bananas and oranges are inexpensive year-round. And this time of year, many others are affordable too, such as watermelon, cantaloupe, peaches, grapes, blackberries and the like.
Other quick, healthy snacks include lightly salted, unbuttered popcorn, peanut butter spread on celery or apple wedges, a handful of roasted almonds or cashews, baby carrots and pepper slices dipped in hummus, a cup of yogurt, or even a couple squares of dark chocolate.
Consider trying to eat at home when you can. If you eat at restaurants often, try to research how many calories are in different dishes. Many restaurant chains post this data online, and at local restaurants, you might ask the waiter or chef how food is prepared.
Wherever you eat, plan to eat before you get ravenous. You'll feel better and eat until you're satisfied, not overly full. Just right.
Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.
Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives |