If you’re not used to eating at regular intervals throughout your day, plan it. Sit down and make a plan outlining the times you want to eat. Aim to stagger these times about 3 hours apart and eat at least 3-5 times throughout your day. This further means getting a plate, sitting down, and mindfully eating or snacking at each meal. It also means limiting distractions when you’re eating. Avoid watching T.V. or continuing to work. Simply enjoy your food.
Studies show increased eating frequency can reduce hunger throughout your day. This can prevent you from indulging in unhealthy food items, as well as help ration your portions and limit your snacking. In other words, it may contribute to an improved caloric balance. You might not feel the need to have that office donut or two when you’ve just recently eaten your healthy snack or meal.