At The Lab Liverpool, we believe progress comes from building habits that stick. One of our members recently shared their story about struggling with nutrition, and with their permission, we’re turning it into a blog. Why? Because their journey is one a lot of people can relate to, and the solutions we worked on together are backed by research as well as real-life results.
The Struggle: Skipping Meals & Battling Cravings
“I usually don’t eat until after 12pm, I thought skipping breakfast would save me calories. But by the afternoon I’d start snacking a lot or reaching for desserts. Some days I eat well, then the next day I feel rubbish. I even cut out sugar and alcohol completely, but then I’d end up having too many cheat days.”
This is such a common cycle. Skipping breakfast might feel like a calorie-saving strategy, but in reality it often backfires: you miss the chance to get in nutrients that keep you satisfied, and cravings hit later in the day when willpower is lowest.
👉 This is exactly the kind of challenge we cover in our Small Group Personal Training programme, because training and nutrition go hand-in-hand.
Step One: Building Awareness
The first step wasn’t about banning foods, it was about spotting the pattern. By skipping breakfast, this member was missing out on protein and fibre earlier in the day. That made evening cravings harder to control.
Our advice was simple: start with something small in the morning. Even yoghurt with fruit or a bagel with eggs gives the body a steady base, helps control hunger hormones, and makes it easier to stay on track later.
Step Two: Adding Structure to Meals
“I thought I could get by on one big meal and a few snacks, but I found myself needing 3 meals and even a smoothie some days just to feel satisfied. I was surprised, but I still stayed within my calories.”
This is where the mindset shifted. It wasn’t about eating “as little as possible.” It was about building meals that were balanced, filling, and still within target calories. Three meals and a smoothie at 1700 calories? That’s a win, not a failure.
Step Three: Finding What Works
“I realised it wasn’t about eating less, it was about eating smarter. Spreading my meals through the day makes it easier to manage cravings, stick to calories, and feel better overall.”
This shows real progress: moving away from an “all or nothing” approach, and towards a structure that feels sustainable.
What the Research Says
We didn’t pull these suggestions out of thin air, here’s how science backs them up:
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Protein helps control appetite. When protein is too low, people tend to overeat overall to make up for it. Getting more protein earlier in the day helps reduce cravings (Raubenheimer & Simpson, 2014; Moon et al., 2020).
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Skipping breakfast often backfires. Studies link it with poorer diet quality, more snacking, and worse appetite control (Alkhulaifi et al., 2022; Lesani et al., 2023).
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Structured meals beat “all or nothing.” Balanced, regular meals improve appetite regulation and reduce the urge to graze (Zhu et al., 2023).
In short: eating nothing until noon isn’t a magic fix. Balanced, protein-rich meals spread through the day are far more effective, and sustainable.
The Takeaway
This member’s journey shows what we see time and again:
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Skipping meals creates cravings later.
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Extreme “cut-outs” (no sugar, no alcohol) are hard to sustain.
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Adding structure, planning meals, and focusing on protein builds consistency and control.
And that’s the point, nutrition doesn’t need to be extreme. The best plan isn’t the one that’s the strictest, it’s the one you can stick to and enjoy.
Ready to Break the Cycle?
If you’ve ever struggled with cravings, late-night snacking, or feeling like you’re “on it one day and off the next,” this story should reassure you, it’s not about willpower. It’s about structure.
At The Lab Liverpool, we don’t just hand out meal plans, we coach you through the real-life stuff: busy days, cravings, social events, and finding the balance that works for you.
👉 If this sounds like your story, let’s fix it. Start our 6-week Small Group PT trial Together, we’ll build a plan you’ll actually enjoy, and stick to.
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References
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Westerterp-Plantenga, M. S., et al. (2010). Dietary protein, metabolism, and body-weight regulation. Nutrition & Metabolism, 7(1), 79.
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Raubenheimer, D., & Simpson, S. J. (2014). Protein leverage: Theoretical foundations and ten points of clarification. Obesity Reviews, 15(8), 821–829.
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Moon, J., Koh, G., & Kim, S. H. (2020). Clinical Evidence and Mechanisms of High-Protein Diets on Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173.
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Alkhulaifi, A. S., et al. (2022). Meal Timing, Meal Frequency, and Metabolic Syndrome. Frontiers in Nutrition, 9:887441.
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Lesani, A., et al. (2023). Time-related meal patterns and diet quality. BMC Nutrition, 9(1), 11.
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Zhu, Y., et al. (2023). Effects of meal frequency and timing on diet quality and appetite regulation: A systematic review. Nutrients, 15(6), 1362.
