Eating small meals frequently helps reduce hunger and food intake during subsequent meals while also ensuring your body has balanced energy without straining your digestion.

In Element 08 of Your LifeBook, Dr. A designed a Habits of Health clock model to utilize when incorporating new habits in your routine to help create more optimal days. In the following Elements, you will continue to add additional habits you learn to your Habits of Health Clock to help improve your choices. Keep in mind, it’s the daily repetition of these actions that will allow you to change your current state of health into your desired state.

Here are some initial tips to follow when organizing your eating schedule and reminding yourself to fuel every two – three hours:

  • Create your Fueling schedule. Mark off on your clock in two – three hour increments the times you will have a Fueling. Remember, you should eat within 30 – 60 minutes of waking up.
  • List your Fueling routine. Describe the routine, or pattern, you will use to eat every two – three hours. Plan ahead to determine which Fuelings you’ll be eating during the day and where you will be eating. Remember to pack easy grab-and-go Fuelings in case the day gets away from you.
  • Write down your instant reward. List all the instant benefits you will receive or accomplish from fueling every two – three hours. For example, you may be less hungry in-between meals, have more energy, or will be less likely to overeat during subsequent meals.
  • Write down your long-term reward. List all the long-term benefits you will receive or accomplish. For example, you may gain better control of your weight, be more productive at work now that you have solidified your eating schedule, or make improvements in your health goals.

Now that you realize the importance of eating every two – three hours, the next Element will help you decide what you should be eating.  Stay tuned for next week’s newsletter featuring Your LifeBook—Element09: Use Fuelings to reach a healthy weight.

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