One of the major mistakes Marissa Lippert, a registered dietician and nutrition counselor in New York City, finds among dieters is that they wait too long between mealtimes. Long stretches without food makes people crave energy-dense carbs (pass the bread basket, NOW!) and can make it difficult for people to make healthy choices and watch portion sizes when they do eat. It may also compromise metabolism, she said.
Lippert advises planning meals and snacks in advance, allowing your body to settle into a predictable routine and helping you avoid desperate energy crashes. Specifically, she suggests "not waiting more than three or more hours to have a small meal or snack."http://cur.lv/5ewfg
"This will also help tap into your hunger and satiety cues," Lippert said, helping you tailor your intake to your body's actual needs.
Once a structure is in place, respect it. Studies have shown that ghrelin, the hormone that signals hunger, spikes at our usual mealtimes -- even if we have just eaten. So if lunch comes early, expect to be hungry again. Having a healthy snack, or a portion of your lunch, on hand could prevent a foul mood or vending-machine run.
