Experts say that people can tackle the age-old issue of binge eating by training their bodies to expect food at certain times of the day. It involves sticking to the schedule as much as possible, research claims.
In recent years, experts have worked to determine when we should sit down for our daily meals. Eating at regular intervals throughout the day can help manage glucose spikes, hunger and mood swings.
Some weight loss studies have found that when we sit down for a meal, it is almost as important as what we eat. One piece of 2019 research discovered that people who ate their lunch late lost less weight compared to those who opted for an earlier meal. Those who ate earlier also saw more improvements in their blood sugar, cholesterol levels and insulin sensitivity.
Because many people lead busy lives, the time people sit down for lunch will vary from person to person. Some might be able to stick to a routine, while others might be too busy to take a traditional midday break.
Scientists have claimed that your meal schedule all starts from the moment you get out of bed. Audra Wilson, a dietitian at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital, said that people should think ahead and impose a cut-off point for any late lunching.
She said: “Lunch should be about four to five hours after breakfast. For example, if you ate breakfast at 7am, eat lunch between 11am and noon. If it is not possible for you to eat lunch until 2pm on a particular day, then plan a snack in between those two meals.
“If you need to eat a snack, include a mix of protein, carbohydrates and fat. For example, eat a low-fat cheese stick with an apple, or one to two cups of vegetables with one-fourth cup of hummus. The goal is to prevent becoming overly hungry between meals.”
Dr Wilson added that “rushing through meals or eating on the go” is an easy habit to fall into – especially as life gets in the way. But, she went on to explain how, if people manage to fit these meals into their daily life, then there will be long-term beneifts.
She said: “You should make it a practice to sit down and take time for meals. You digest your food better and enjoy your meals more — the tastes, textures and smells — when you slow down and focus on what you are eating. This habit is necessary for your overall wellbeing.
“With a little mealtime planning and preparation, you can balance your nutrition throughout the day and prevent the hunger that leads to overeating at meals, which can eventually lead to weight gain.”
Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds. If you need support with weight loss, go to the NHS Better Health website for tips and advice.