Stop Grazing: The Simple Habit That Supports Weight Loss

We’re surrounded by nutrition noise - macros, protein targets, superfoods, fasting… but one of the simplest (and most effective) habits for appetite and weight control is creating “the space in between” your meals.In this episode, Susie explains how many of us are accidentally eating 8-12 times per day (often starting with milk-based coffees), and why constant grazing can disrupt hunger/fullness cues and blood glucose control - even when the food choices are “healthy”.You’ll learn how to build a realistic meal rhythm of 3-4 hours between eating occasions, plus the “bulk factor” that helps meals actually keep you full (hello, fresh food).In this episode:What “the space in between” is, and why it mattersHow milk coffees, snacks, and “little top-ups” can add up fastWhy 3-4 hours between meals supports hunger, energy, and weight controlThe simple day structure: breakfast → lunch → afternoon snack → dinnerWhy meals need to be balanced (protein + carbs + fresh food) to keep you satisfiedWeekend habits that derail progress - and easy reset strategiesA few practical takeaways:Count milk coffees (they’re effectively food) - try having them with mealsIf you eat breakfast around 8am, you likely don’t need morning teaAdd fresh food every time you eat - if there’s no fresh food, it’s probably a snack, not a mealKeep indulgent meals on weekends, but remember you may need fewer meals overallFollow Susie on Instagram - https://www.instagram.com/susieburrelldietitian/To join Susie’s 3 or 6 month programs - [email protected]