If you’re trying to stay within an optimal weight range or shed unwanted pounds, you might think it’s helpful to forgo a meal or two altogether. As Brett Burns, NP, Parkview Weight Management, explains, this isn’t the healthiest strategy. In fact, it can even be harmful.
What does skipping meals do to the body?
Although not always bad for the body, skipping meals can increase the risk of slowing one's metabolism or creating a state of malnutrition. Each person has a target goal for nutrition that can be identified by a registered dietitian or trained medical professional. Knowing these numbers can support a healthy weight loss strategy.
For example, if someone learns they should aim for 80g of protein to help reduce the risk of muscle loss during a weight loss phase, and they skip a meal, there are only two meals in which they might achieve this goal. Consistently missing these nutritional goals can lead to losing an unhealthy amount of muscle in addition to body fat. Each time muscle mass decreases, basal metabolic rate decreases, increasing the likelihood of weight gain over time.
What does skipping meals do to your mental well-being and relationship with food?
Often when we skip meals, it creates an increased drive for food at the next meal. Put another way, if food consumption is inconsistent, the likelihood of overeating at the next meal increases.
Also, if someone achieves weight loss by constantly skipping meals, especially if they’re using medication to reduce their appetite, any food consumption during their weight maintenance phase, when they return to eating regularly, could lead to weight gain.
Is it bad to occasionally miss meals due to a hectic schedule or busy day?
Food provides energy so the body can function as intended. Long periods of time without food can cause inconsistency in energy levels. Low energy can contribute to fatigue, irritability and difficulty concentrating. For those who exercise, this can cause both reduced training intensity and recovery. With less eating opportunity, it can become challenging to consume adequate amounts of fiber, protein and other micronutrients found in a well-balanced diet.
When stuck in a cycle, how do you get back to patterned eating?
To create a consistent eating pattern, there are a number of solutions.
- Set timers to remind you of mealtimes. This can break your concentration from other tasks that might distract from food.
- Utilize food preparation and meal planning.
- For those who struggle to break away for a meal, meal replacement supplements, such as bars and shakes, can provide all the nutrients in a meal without the prep time.
Learn more about how Parkview Weight Management can support you on your healthy weight loss or maintenance journey.
