ROCK YOUR NEW “M.O.” (Meals Only)
EATING HABIT: I will eat 3-4 meals each day on a plate or in a dish.
WHY SHOULD I DO THIS? Eating 3 or 4 meals a day increases our levels of satisfaction, which decreases our levels of deprivation. “Meals Only” helps your body regulate blood sugar better, lowering “hangry” (hungry+angry) feelings for smooth sailing. Of course, studies show you also eat less overall calories when you eat meals only and don’t snack between meals.
HOW DO I DO IT? You want to set a goal that you are 90-100% confident you can hit. (This goes with that satisfaction thing!) How many days this week do you feel confident you can eat 3 or 4 meals only? You can plan for 4 meals on days when you have an evening workout or if you have a 6-7 hour stretch between lunch and dinner. On weekends if you sleep in, plan just 3!
WHEN SHOULD I DO IT? Plan the timing of your meals in the morning after a regular habit. For example, after my first cup of coffee, I will plan when and where I will have my meals. You could also do it the night before after brushing your teeth. If you have a routine of morning and afternoon snack, it may take 1-2 days of trying a new routine at that time to fend of the “feeling” of hunger. Take a stretch break or a walk around the office or house instead.
Further Reading/ Adapted From: Lean Habits by Georgie Fear