Eating five small meals throughout the day can help you control your appetite, raise your metabolism and reduce your chances of overeating. Eating more frequently reduces your risk of obesity by decreasing the blood insulin response to long fasts that increase fat storage and weight gain, according to MayoClinic.com. It's important to plan your grazing to ensure you eat the right amount of calories and get the vitamins and minerals you need.
Step 1
Write down the times you plan to eat your five daily meals. Start with breakfast to avoid a long fast between the prior evening's dinner and today's lunch. Include a mid-morning snack, lunch, mid-afternoon snack and dinner.
Step 2
Divide the number of calories you want to eat during the day into your five meals. You need to burn 500 calories more a day than you eat to lose 1 lb. of weight a week, according to MayoClinic.com. Divvy up your calories into three meals and two snacks if you feel less satisfied and miss the traditional three-meal schedule. For example, if you eat 2,000 calories a day, plan 500-calorie meals for breakfast, lunch and dinner, and two, 250-calorie snacks between meals.
Step 3
Create specific daily meal menus and snacks that provide the proper amount of carbohydrates, proteins and fat for good health. Follow the United States Department of Agriculture's food pyramid for servings of grains, fruits, vegetables and protein for a healthy diet. Include foods that provide vitamins and minerals you may especially need, such as iron, omega-3 fatty acids, potassium or calcium.
Step 4
Write down where you will eat each meal or snack during the day. For example, if you eat your mid-morning and mid-afternoon snacks at work, include an energy bar, a cup of yogurt or a piece of fruit in your menu plan instead of a bowl of oatmeal or soup.
Tips and Warnings
- Don't forget to include calories from beverages, medications and supplements in your calculations. Keep a copy of your meal list in your kitchen. Consult the list when you're too tired to plan a meal that adheres to your weight loss plan; this will help you avoid overeating.
Things You'll Need
- USDA food pyramid
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