As the United States has expanded into the conveniences of technology, so has America's waistlines expanded into a nation wide epidemic of obesity. With this change has come a new awareness of different methods, devices and diets to help you lose weight. A popular option to do this is to increase the number of smaller meals you eat each day to help you lose the extra pounds.
Step 1
Calculate your basal metabolic rate (BMR). Your basal metabolic rate is how many calories your body requires for basic functioning while in a completely restful state. By calculating your BMR, you can then figure out how many calories you need to aim for each day to lose weight.
Step 2
Use the Harris Benedict Formula to determine how many total calories your body uses each day. Estimate how active you are. Your total will determine how many calories you need to consume to maintain your current weight.
Sedentary: BMR x 1.2
Light active: BMR x 1.375
Moderately active: BMR x 1.55
Very active: BMR x 1.725
Extra active: BMR x 1.9
Step 3
Determine how many calories you need to cut through diet, or burn through exercise, to lose weight. One pound of fat equals 3,500 calories. So, to burn 2 lbs. of fat each week, you will need to diet or exercise enough to lose 7,000 calories. Use a simple calorie goal calculator for this (see Resources).
Step 4
Divide your daily calories into at least three meals and two snacks, using your calorie goal as a guideline. Your snacks should be around 150 calories. Divide the remaining calories among your meals. To start, divide the remaining calories equally between breakfast, lunch and dinner. If you find yourself consistently getting hungry before a certain meal, reorganize which meals get more or fewer calories until you feel satisfied. Every person's schedule and lifestyle is different. Organize your calories as you see fit to help stave off hunger, as long as you remain within your calorie goal for the day.
Step 5
Choose healthy snacks and meals. The most important aspect of eating more often to lose weight, is choosing healthy snacks and meals. Although as long as you stay within your calculated calorie range, you will lose weight; the types of food you choose will determine both how much you will eat at each meal, as well as how your body will feel after eating each meal. According to the Mayo Clinic, eating satisfying foods that keep you feeling fuller longer allows you to eat more, without overstepping your calorie goals. Examples of healthy foods to develop your diet around include vegetables, fruits, low-fat dairy products, whole grain products and lean meats (such as chicken, turkey or fish). Foods to avoid include processed grains, foods high in sugar (such as those containing high-fructose corn syrup) and proteins that are high in saturated fat and cholesterol (such as fatty cuts of red meats).
Tips and Warnings
- Design your meal plans around your work and exercise schedule. If you get hungry towards the end of work, add a snack in around the time you normally feel hungry. Also, always allow a light snack or meal before you work out, as well as a high protein meal, shake or snack directly after your exercise.
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