Why does eating every 3-4 hours work?
Diet is at least 80% of the challenge.
Right off the bat I need you to know one thing: STOP starving yourself!
My clients are always delightfully surprised at this. The key isn't to starve. Actually, that's exactly what you don't want to do. What we want to do is to eat something every 3 – 4 hours. Most people eat 2-3 big meals per day. They go six, seven, sometimes, eight hours without food. When you don't eat for a while your blood sugar really drops. (This is also extremely effective if you have a large appetite and feel hungry often.)
And then when you eat after six, seven hours your blood sugar spikes. When your blood sugar spikes that causes there to be excess insulin in your blood. When there is excess insulin in your blood your body stores fat more easily.
This is also why it's very important to eat breakfast and to make it a priority. Because by the time you wake up, your blood sugar is low. If you wait until lunch time it's even lower!
Can you explain this in more detail?
Think back to the caveman (sorry Geico cavemen!) days. Back then, there were no supermarkets to get whatever you wanted, whenever you wanted it. There weren't bodegas on every corner like there are in New York City. The caveman didn't know when his next meal was coming. He only ate when he made the kill and would literally stuff himself until he couldn't move! Why? Because he knew that he might not eat again for days or even weeks!
This made our bodies very bad at processing food. Since our bodies didn't know when we were going to eat next, they were forced to revert into something known as "survival mode".
Whenever you eat, your digestive system converts most of your food, especially large amounts of carbs to glucose (blood sugar). It's a very complex process but basically anytime we eat we're in 'survival mode'.
Because of this our body converts most of the glucose…in conjunction with the hormone insulin…to fat! This is why people who constantly starve themselves can gain weight while eating only one meal per day! We'd all like to speed up our metabolism. Unfortunately, over thousands and thousands of years our bodies haven't changed much from the days of the caveman. Every time we eat, our bodies are already automatically going to convert what we eat to fat…even if it's fat free!
So the big question is, "Adam, how do I change my body from a fat storer to a fat burner?" It's all about proper nutrition.
The answer is simply this: Eat 4-6 portion-controlled, balanced meals every 3-4 hours throughout the day.
By eating this way, you'll effortlessly speed up your metabolism. (Also try drinking more water to speed up your metabolism) Think of this way. If you have a campfire burning and you don't add wood to the fire, eventually the campfire will burn out! But if you add a little wood every few hours, the campfire will continue to burn. And burn hot!!!
70% of weight loss is WHAT, WHEN, and WHY you eat. With accountability, you can be consistent about eating smaller meals every 3 or 4 hours and exercising.
So, as you see, our metabolism is like the fire…never or rarely feed it and it will slow down. Feed it every few hours and it has no choice but to speed up!
Burn baby. Burn.
Like this article? You'll love our FREE MBT newsletter! This is where I share my best strategies and tactics.
Just imagine if you stayed consistent with your diet and exercise for 6 months!? 3 months!? Even 1 month!?
Let's find out! No more excuses.
Study after study shows that exercising and eating right will boost your happiness levels.
We’ll make sure you stay consistent with both. That means you’ll be happier consistently!
– Adam Gilbert, MBT Founder