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3 Meals a Day, No Snacking

Friday, March 10, 2017

Ok so here it is. I posted a blog yesterday about hunger and why it is a challenge for me. I got a lot of response to it and I mentioned that I eat only 3 meals a day and don't snack and there seems to be a lot of confusion surrounding this, so I am going to take some time to clarify.

I am a decade dieter. It's simple. I have spent more time of my adult life dieting than not. I am so over it. Over it. I don't count calories for personal reasons -- I could write an entire blog on this one alone but I'll keep it simple for the sake of this one -- counting calories *does not work* for me. It doesn't. I hate it and it makes me crazy. I won't do it and I can't do it. Counting calories is = mechanical eating. Food ends up being about numbers and not about much else.

I stumbled upon the book Lean Habits by Georgie Fear through a Spark Friend and James Fell (if you don't know who he is I highly recommend him if you can get past his political rantings and extreme use of profanity). He is very solid and rooted in realism. I read his blog on Georgie and proceeded to download her kindle book I'll link his blog here, but you've been warned if you are sensitive to language, his blog probably isn't for you...

I cannot even begin to express the "fangirling" that I have for Georgie. She is amazing. I have had direct interaction with her via her Facebook group for Lean Habits. She is kind, gentle, again rooted in realism, not woo. Her approach toward eating is so simplistic on the surface yet highly powerful when working it.

I have been working with her program for going on 2 years now. The book Lean Habits is about habits and skills based eating. It is about disengaging oneself from the dieting mentality but still being able to focus on healthy habits and weight loss.

Her fist habit is to eat 3 or 4 meals a day with no snacking.

This habit raises a lot of eyebrows, it did mine in the beginning. We have been told by the industry to eat 5 to 6 smaller meals a day to "stoke the metabolic fire" and it never worked for me. Eating smaller meals more frequently has always ended up eating MORE. With Lean Habits, eating 3 meals a day is about eating 3 SATISFYING meals with no snacking in between. Georgie supports her habits with science and there is science behind 3 meals a day. It is better for blood sugar. It promotes satisfaction with meals. It isn't about packing containers and snacks and always thinking about food. That one shocked me the most. It resembles more how grandma and grandpa ate back in the day: breakfast, lunch, dinner. Keep busy in between meals but sit down and enjoy 3 meals.

I am NOT eating 3 mini-meals and starving myself throughout the day. Far from it. In fact, it has been amazing to sit down to eat REAL meals again. Satisfaction and anything with each meal. It really is a powerful habit.

Each of the habits build on one another and the one I talked about yesterday is habit 2 which is mastering your hunger. Learning to be hungry and work with hunger is the body's natural way of saying "hey, I am ready for food". It is a primitive function of the body. Something we're born with. It is something that I am working on and with so I can learn how to make hunger work FOR me. When I am hungry I KNOW I am allowing my body to TELL me when it is time to eat, not a clock, not a calorie counter or by any other external means.

I am so over the dieting mentality. It is hard for me, at times, to be on Spark because of this. I have struggled with it. But I do enjoy the support and interaction.

3 meals a day, no snacking. It hasn't been an easy habit to learn but it has been worth it. I enjoy it and I have managed to drop a bit of weight simply focusing on just this ONE habit.

I am turtling emoticon my way through the habits because I am focused on the long haul and the sustainability factor. I will lose weight and get to where I want to be but really, I am more focused on how I feel. If I don't budge another pound, I will be okay with that becuase I know the habits are supportive of long term eating and I am happy emoticon

As always, I appreciate the support, my friends. TGIF!
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Member Comments About This Blog Post
  • KATHARINE01948
    Bob Harper
    Has changed his lifestyle after his heart attack. He has a no snack, 3 meals a day and a floater meal for any time
    251 days ago
    Thanks for the share.
    I am interested in your book recommendation.

    I'm pretty much a two meals eater now days. That's a biggie for me...I used to eat as many as five times a day always struggling to stay in a calorie range doing so and thinking I had to eat that way for whatever scientific or emotional reason. I call it it food freedom now that I've finally tried and succeeded with fewer eating times. Though I'm not totally free, I am happier. Spark friend OOHLALA introduce me to No S, but even with that plan I've tweaked it just for me and mainly just cut out snacks. I also realized with very little research that I use some Intemittant Fasting strategies that just happened naturally. I have to give credit here to a great Spark team, Beck Team, strategies based on Dr. Judith Beck's book on CBT, How to Think Like a Thin Person. But again, I rebelled and took away what works for me from that book.

    You are so right on! I am so happy that you have found what works for you. Congrats on success! Keep Sparking!
    419 days ago
  • OOLALA53
    I haven't read this book but was glad to find it as support, I have been using The No S Diet (Reinhard Engels) for nearly 8 years. It does allow snacking, seconds or sweets on weekends but that is meant mostly as a relief valve in the beginning. As time goes on, it's meant to occur only in small amounts and frequency. Some otake longer to tame those days but not snacking has been such a relief! I don't have to worry about taking food with me everywhere, etc. Recently, I've decided to make a firm rule for myself not to have S's unless I am in company, which is the exception for me.

    It's so sane, but boy, do people find reasons to fault it- without even trying it for any length of time!

    Anyway, glad to find someone else in this country in the tribe.
    419 days ago

    Comment edited on: 12/10/2017 12:29:18 PM
    Thanks for sharing โ—๏ธ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐ŸผI appreciate the title / author credit. I will" check it out". Keep Sparkingโ—๏ธ๐Ÿ‘๐ŸผYou have much courage to share yourself in this public forum. I want you to know that I appreciate your efforts.๐Ÿ‘๐Ÿผ๐Ÿ™ƒ
    680 days ago
    If it works for you, work it! I read today that we are each an experiment of one. It is true. I used to try to do what everyone else said worked for them, and it left me with a legacy of being overweight. Now I am doing what works for me, lol.
    681 days ago
  • ROXANNE159
    Do you eat any sugar at these 3 meals a day? Do you have desert at some meals or most meals, or never?
    As you can tell I'm addicted to sugar. Wonderful post.
    682 days ago
  • JUSTME29
    I'm struggling to get out of the snacking mindset. It's more difficult that people realize I think. I read through habit 4 of Lean Habits, and then stopped thinking I'll go back and read the rest when I get there. I caught myself thinking about how all the habits dovetail together so nicely, and how I really don't have to do it one at a time, but all at once. Totally the opposite of the recommended approach and way too much to take on all at once. One more week and then spring break. On spring break my eating schedule won't be my own, I'm spending time with my folks and they'll set the schedule. After spring break, I'm going to re-read habit one, and stop there. Then I'm going to work on habit one, and just habit one, until summer break. Then I'll read habit two and go from there.
    682 days ago
  • no profile photo CHAYOR73
    You got a great thing going on!! emoticon losing weight slowly is what we are suppose to do.

    thanks for the info, I'm looking forward to getting the book "Lean Habits"
    682 days ago
    This is an amazing post!! It makes sense. I only eat three times a day. And I lose weight when I do it!! Thank you for this post I will look up the link!!
    682 days ago
  • YMWONG22
    emoticon emoticon
    682 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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