Grazing, or eating the same amount of calories you normally eat per day spread among more meals and snacks, is gaining popularity as a weight-loss tool among health experts. Going for long periods of time without food can create a blood insulin response that can lead to fat storage and weight gain, according to the Mayo Clinic. A study conducted by researchers at the University of Witwatersrand Medical School in Johannesburg, South Africa found that men who ate their breakfast calories in two meals, rather than one, ate 27 percent fewer calories at lunch. Eating more often during the day also keeps your metabolism raised and burning calories.
Step 1
Create a daily eating plan based on the United States Department of Agriculture food pyramid to ensure you get the nutrients you need for optimal health.
Step 2
Calculate the total number of calories you wish to eat during the day using nutrition labels on packages, or online tools such as as the Daily Plate calorie counter. The USDA recommends between 1,600 and 2,800 calories per day, depending on your gender, age and activity levels. You'll need to eat 500 calories fewer than you burn each day to lose one pound per week, according to the Mayo Clinic.
Step 3
Calculate the number of calories you estimate you will burn from exercise on days you work out. If you exercise, you can combine your calories burned with your calories consumed to help create a weight-loss plan.
Step 4
Divide your calories into six portions, including breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner and an evening snack.
Step 5
Write down your reaction to your new eating plan each day. A food journal will help you track which foods satisfied you, when you felt more energy or more sluggish and other issues that will let you adjust your plan.
Tips and Warnings
- For better weight-loss results, add an exercise program to your new eating plan. The American Heart Association recommends exercise three to five times per week for heart health and weight loss and maintenance.
References
- Mayo Clinic: Metabolism and Weight loss: How You Burn Calories
- U.S. Department of Agriculture Center for Nutrition Policy & Promotion: How Much Are You Eating?
- Asian Food Information Center: Grazing for Weight Loss
- Mayo Clinic: Why Does Eating Breakfast Help Control Weight?
- American College of Sports Medicine: Basic Recommendations from ACSM and American Heart Association
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