How often do you refuel?

Getting leaner and losing that belly.

Refuel every couple of hours:

Still can’t tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger (our ideal window for eating) is most likely to hit within 4 to 5 hours from breakfast to lunch and within 6-8 hours between lunch and dinner. You want to snack in between those time frames.

Waiting too long to eat can send you on an emergency hunt for energy—and the willpower to make healthful choices plummets. The result is often overeating at meals.
That could mean completely ignoring your eating regimen and consuming foods you wouldn’t otherwise eat, such as fried and high-sugar foods.

This leaves many in the mindset that they have no self control or they can’t stay consistent. The reality is not that they can’t be consistent but that they’ve waited too long to eat and mentally lose the focus and clarity needed to make better choices.

Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel.

To slim down: If you’re feeling hungry between meals, a 150-calorie snack should help hold you over. Not less then 100 calories and not over 200 calories.

How can eating actually make us leaner and healthier compared to avoiding snacking altogether?

  • Snacking discourages over eating.
  • Snack to get through your day.
  • Snack to get essential nutrients.
  • Snack to power through workouts.
  • Snack to rev up your metabolism.

The result:

  • Your body burns more calories throughout the day and your energy levels remain high. It’s a win-win situation: you don’t feel the hunger pangs quite so intensely and you’re able to get through the day without crashing.
  • You remain focused and have the sense to make better choices in all areas of life.
  • You’ll communicate more effectively. You’ll strive to have better relationships and be mindful of what you do, how you do it, and how it can affect others.
  • You’ll have energy mentally and physically. Which is very important especially if you work 8 or more hours outside of the home.
  • You’ll be able to manage and respond better to stress.

The key is to make sure your snacks actually have the nutrients you need. That means avoiding unhealthy snacks like chips or candy and opting for fruits, vegetables, nuts, and whole grains.

Here are a few ideas:

  • Munch on whole foods which is food that has been processed or refined as little as possible and is free from additives or other artificial substances.
  • Veggies or fruit and unsalted nuts—they tend to contain more fiber and water, so you fill up on fewer calories. Bonus: They’re loaded with disease-fighting nutrients. Avoid temptation by packing healthful, portable snacks such as fresh fruit in your purse, bag or desk drawer.
  • Search healthy snack options online. There are many helpful blogs, articles and websites that will give you many options.

Use these photos as guides to help you as you learn to prepare snack packs for your day.

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