Eating many small meals throughout the day, instead of a few large meals, helps regulate your blood glucose levels and helps keep you feeling full. Both of these effects will, in turn, help you lose weight--and keep that weight off--as they reduce food cravings. Having consistent blood glucose levels will also help you maintain consistent energy levels instead of the peak-and-crash pattern sometimes provoked by large meals. The key to losing weight by eating many meals every day is keeping your snacks and meals healthy and stopping eating when you feel full.
Step 1
Keep your normal meal schedule for major meals like breakfast, lunch and dinner, but reduce portion sizes. Try cutting the size of your meals by one-third or even half, then adjust as necessary so you feel full by the time the meal is over.
Step 2
Prepare healthy snacks fresh, every day, before you get going with your daily activities. Try putting together single-serve baggies of carrot and celery sticks or apple slices with lemon sprinkled on them.
Step 3
Tuck the healthy snacks you made in your purse, in your car, in your gym bag, in your desk drawer or in your briefcase--in any container you may have with you when you have an urge to snack.
Step 4
Reach for a healthy snack--a small, healthy meal--any time you feel hungry. Aim to have at least one or two healthy snacks or small meals between each pair of meals: one or two healthy snacks between breakfast and lunch, then another couple of quick snacks between lunch and dinner.
Step 5
Replenish your stash of healthy snacks as soon as possible after you've emptied it; this helps eliminate the temptation to reach for less healthy snacks.
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