We all know how it goes, a black coffee first thing, maybe a snack mid morning to see you through, a sandwich or a bit of soup at lunch, then the energy levels tank in the afternoon and you start snacking. Or you manage to go a few days with just one main meal and then you have a big blowout and then the cycle repeats itself and you’re left thinking “I hardly eat anything, why can’t I lose weight?”

Here’s what happens if we have erratic eating habits that turn into binge/ restrict cycles:

1. Our blood sugar can not regulate itself.
2. Our hunger signals significantly increase
3. Our metabolism slows down, we get tired, we move less, we conserve energy
4. Portion regulation goes out the window
5. We get irritable and struggle with focus
6. We increase cortisol and end up stress eating
7. We reinforce a poor relationship with food

Eating regular meals through the day is actually brilliant if you’re trying to lose weight. Here’s why it works:

1. Keeps Your Blood Sugar Steady

• When you eat at consistent times, it helps keep your blood sugar stable. No big spikes or crashes, so you’re less likely to end up craving something sugary or overindulging later.

2. Stops You from Getting Starving

• If you skip meals or go too long without eating, you end up absolutely starving, right? And that’s when you’re likely to go a bit mad with whatever’s in front of you. Regular meals help you avoid that “I could eat a horse” feeling, so you’re more in control of what you choose to eat.

3. Keeps Your Metabolism Going

• Eating consistently can actually keep your metabolism ticking over at a nice pace. If you skip meals or eat randomly, your body sometimes slows things down to conserve energy, which isn’t ideal if you’re aiming to shed some pounds. Regular meals keep everything moving nicely.

4. Helps with Portion Sizes

• When you’re eating throughout the day, it’s easier to stick to sensible portions instead of piling up your plate because you’re starving. Having smaller, more regular meals helps you pace your calorie intake rather than having a big blowout.

5. Keeps Your Energy and Mood Even

• Eating consistently means you avoid those sluggish dips in energy that can make you feel grumpy and knackered. When you’re not constantly fighting tiredness, it’s way easier to make better food choices and actually feel up for a bit of exercise.

6. Helps You Build a Routine

• If you stick to regular meals, it’s easier to plan balanced, healthy options. You’re not scrambling for the quickest thing because you’re starving, which means you can plan for proper meals with good proteins, grains, and loads of veg.

7. Reduces Stress and Cortisol Levels

• Eating at odd times or skipping meals can stress your body out, which can raise cortisol (the stress hormone). High cortisol is linked to putting on weight, especially around the belly. Eating at steady times keeps you from stressing out your system too much.

So, it’s all about keeping things steady and manageable—regular meals mean fewer cravings, steady energy, and a metabolism that’s happy to keep ticking along. Makes sticking to your goals a lot easier without feeling like you’re missing out!