Meal skipping: Not a healthy way to lose weight

  • Published
  • By Courtesy of the Whiteman
  • Health and Wellness Center
"Forget about breakfast -- I just don't have the time to eat. Meeting at 7:30 a.m., the office is low-manned, and I have to pick up the kids at daycare. There's just no time. Anyway, I need to lose some weight!" Sound familiar?

Whether you want to lose 15 pounds or five pounds before your next PT test, trying to restrict the number of calories you eat by skipping meals will often backfire.

According to the American Heart association, "Skipping meals usually doesn't help you eat fewer calories. When you skip a meal, you're more likely to get hungry and overeat. It's better to spread your eating evenly through the day and eat smaller meals. In the long-run, you'll probably eat fewer calories with three small meals per day than with one or two large ones.

It's natural for someone trying to lose weight to want to lose it quickly. Although, according to the Centers for Disease Control, "People who lose weight at a steady rate (about one to two pounds per week) are more successful at keeping weight off."

Healthy weight loss is about a lifestyle modification that includes long-term changes in daily eating and exercise habits. To lose weight, you must use up more calories than you take in.

Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500 --1,000 calories per day to lose about one to two pounds per week.

Losing weight by relying on healthful eating habits and staying physically active most days of the week (about 60--90 minutes, moderate intensity), you will be more likely to be successful at keeping the weight off over the long term.

March is Air Force Nutrition Month, for more information on weight loss or healthy eating contact the Whiteman Health and Wellness Center at (660) 687-7662.