Five Small Meals A Day For Weight Loss

Depending on your lifestyle, preferences and habits, eating small meals throughout the day may be beneficial for weight loss. Skipping meals or allowing long periods of time to pass between meals may cause you to overeat the next time you sit down at the dinner table. Eating small meals more frequently may help to prevent overeating and therefore reduce your calorie consumption.

Reducing Calories

Whether you eat three or five meals a day, to effectively lose weight you need to reduce the amount of calories you typically consume. Cutting 500 to 1,000 calories from your normal daily diet will lead to one to two pounds of weight lost per week, regardless of how many times you eat per day. Reducing your calorie intake through a combination of diet and exercise is the best approach to losing weight.

Research Study

A study published in the British Journal of Nutrition found that increased meal frequency did not promote greater weight loss in participants who were prescribed an eight-week, equal-calorie, calorie-restricted diet. Participants were divided into two groups. Both groups consumed the same amount of total calories through a reduced-calorie diet. One group divided their calories into three meals per day. The other group divided their calories into six meals per day. Despite the difference in the frequency of meals, results showed that both groups had significant weight loss and also had similar results.

Benefits

While the number of meals that you eat each day may not be as important as the total amount of calories you consume, there may still be some benefits to eating small, frequent meals. According to HealthCastle.com, eating small frequent meals helps to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Eating small meals may help you better control your portions and your appetite. Scheduling regular eating times throughout the day can reduce the tendency for overeating and consuming excessive calories. In addition, if you are incorporating regular exercise into your plan, such as walking to rather than riding to work, and climbing stairs rather than taking an elevator, for instance, you may be able to convert more of what you consume to energy if you are ingesting smaller meals more often.

Considerations

According to Columbia University, the number of meals you have per day and when you eat them should depend upon your schedule and the total number of calories you want to take in. Eating five small meals a day may not be right for you if it leads to consuming excessive calories. Make sure that your portions are small when eating more frequently. Columbia University also suggests that if you enjoy having several smaller meals, there is no reason to eat three meals each day, as long as you are getting a balanced mix of fruits, vegetables, whole grains and lean protein.

Tips

If you decide that eating small, frequent meals is right for your lifestyle, then remember to pay close attention to portion size and your overall calorie consumption for the day. Make sure that you are reducing the amount of calories you usually take in to achieve weight loss. Plan as much of your eating ahead of time as possible to help you stay in a calorie range that will promote weight loss. Carrying healthy, low-calorie snacks with you is also an effective way to help prevent overeating. Don't forget to exercise to help you burn additional calories.