Watch these 5 meal times to help you take care of your body
Many people think they need to starve or skip meals to lose weight, but this approach actually has the opposite effect.
The human body needs consistent energy to maintain a healthy metabolism and control hunger hormones.
Without a good eating routine, we will tend to overeat or choose unhealthy foods at certain times which ultimately hinders the weight loss process.
The real secret to healthy weight loss is not about starving but timing your meals wisely.
By following the five correct meal times, the body can stabilize blood sugar levels, control food cravings, and ensure energy is maintained throughout the day.
Not only does it make it easier for you to stay full, but it also supports metabolism so calories are burned more efficiently.
In this article, we will discuss five important meal times that help you lose weight faster and healthily.
Complete with dining recommendations suitable for every occasion. By understanding and practicing these meal times, not only can your weight be controlled, but your body health and daily mood will also become more stable.
1. Breakfast (7.00 – 9.00 am)
Breakfast is often considered the most important meal of the day and this is not a myth.
As soon as you wake up, the body needs energy to activate the metabolic system and prepare the body for daily activities.
A balanced breakfast can help the body stabilize blood sugar and control appetite. This also reduces the desire to eat sweet or greasy foods at lunch.
Having breakfast within two hours of waking up can give the body enough time to break down nutrients and convert them into an energy source.
You don’t need fancy food. Just a simple combination like oats, eggs, yogurt, or whole wheat bread will keep you full longer and focused throughout the morning.
2. Morning snack (10.00 – 11.00)
Many people ignore morning snacks because they think they can add calories. However, a morning snack actually helps stabilize blood sugar levels and avoid feeling too hungry before lunch.
When you are too hungry, you tend to eat uncontrollably and eat more than necessary.
A morning snack acts as a buffer that will prevent sudden spikes in hunger and ensure that your mood remains stable.
Choose simple snacks such as nuts, fresh fruit, low-fat yogurt, or high-fiber cookies. This small snack is enough to provide extra energy without making your stomach feel heavy.
In fact, this can also help you stay fit until your next meal.
3. Lunch (12.30 – 14.00)
Lunch time is the best time to eat the most balanced and complete meal. This is because your body is at optimal energy levels.
Lunch is arranged according to the Malaysian Healthy Plate concept, namely half vegetables, a quarter protein and a quarter carbohydrates.
Proven to help maintain energy, increase focus and improve digestion. Vegetables can provide fiber, protein, help build muscle and provide a feeling of fullness.
Meanwhile, complex carbohydrates can provide long-lasting energy. This is where you can take a slightly larger portion than dinner because the body still has time to burn the energy taken.
Having a balanced lunch can also prevent you from overeating at night.
4. Afternoon snack (16.00 – 18.00)
Afternoon snacks play an important role in helping you avoid overeating or overeating at night.
After a day of work or physical activity, the body needs a little extra energy to maintain vitality until the evening.
If you let yourself get too hungry at night, the risk of consuming unhealthy foods will increase. You’re more likely to choose a burger, fries or a sweet drink in the evening.
Therefore, choose light snacks such as sugar-free smoothies, butter-free popcorn, whole wheat bread spread with nuts or fruit.
Afternoon snacks not only help control appetite. This also ensures that the body’s systems remain stable and are not surprised by changes in blood sugar levels.
5. Dinner (19.00 – 20.30)
Dinner is not the enemy of the diet as is often said. The important thing is to choose foods that are lighter and easier to digest than at lunch.
Eating too much at night can disrupt sleep, make digestion difficult, and ultimately lead to weight gain.
Protein foods such as grilled chicken, steamed fish or soup with vegetables are the best choices because they provide a feeling of fullness without a high calorie load.
Also avoid eating late. Emptying your stomach at least two to three hours before bed can help your digestive system work better.
Eating the right dinner not only helps the weight control process, but also makes you sleep better and your body fresher the next day.
Why is it important to follow these five meals? This is because the human body relies on a stable routine to function properly.
When you eat at consistent times, hunger hormones can be controlled more evenly. At the same time reducing the desire to chew sweet foods or cravings that often derail diets.
At the same time, blood sugar levels also remain stable. This situation can prevent you from feeling too hungry suddenly which can lead to the habit of overeating at one time.
A regular eating routine also supports the body’s metabolism and helps the body burn calories more efficiently throughout the day.
As a result, you not only feel more energetic, your emotions and mood also become more stable because the body gets an adequate supply of energy and does not experience sudden fluctuations in blood sugar.
In other words, these five meal times are not just a schedule. This is the foundation of healthy weight management and a more balanced daily life.
Overall, managing meal times is not just a matter of discipline, but a way of respecting the body’s needs.
By managing these five main meal times, your body will be in a stable state, your hunger will be controlled, and your metabolism will work more efficiently.
Weight loss won’t happen instantly, but consistency is what ultimately produces healthy, long-lasting changes.
Source: nm.org, nhs.uk
READ: MamaKerja Selangor: RM100 per month incentive for working mothers
The post Take Care of These 5 Meal Times to Help You Take Care of Your Body appeared first on Siakap Keli.
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