Consuming fewer kilocalories -- commonly referred to simply as calories -- than your body burns each day results in weight loss. However, if you want to maximize your weight loss, you need to take advantage of your body's natural abilities. When you feed your body a nearly constant supply of healthy food, your metabolism speeds up because your body knows that food is plentiful and that it does not have to store what you eat as fat for energy later on, according to "Nutrition: Concepts and Controversies." Therefore, eating six small meals per day, instead of three large ones, will maximize your weight loss.
Step 1
Calculate your basal metabolic rate (BMR), which can be determined by utilizing a variety of free online calculators.
Step 2
Calculate the amount of calories you burn each day through physical activity. This can also be accomplished online, using a free calories-burned estimator.
Step 3
Add your BMR to the amount of calories your physical activity burns. The sum is the amount of calories your body requires to maintain its current weight.
Step 4
Subtract 500 calories from the amount of calories your body requires for weight maintenance if your goal is to lose 1 lb. per week; subtract 1,000 calories if your goal is to lose 2 lbs. per week. For example, if your body needs 2,800 calories to maintain your weight and you want to lose 2 lbs. per week, you would subtract 1,000 calories to arrive at the sum of 1,800 calories. This is your daily caloric goal.
Step 5
Divide your daily caloric goal by six to determine how many calories you will consume for each meal. For example, if your caloric goal is 1,800 calories, each of your six meals will consist of 300 calories.
Step 6
Prepare meals that are low in fat and high in fiber. Each meal should contain lean protein, such as egg whites, lean poultry, fish and tofu; complex carbohydrates, such as whole grain pasta or wild rice; and non-starchy vegetables, such as green beans, lettuce or bell peppers.
Step 7
Eat your first meal within 30 minutes of waking to break your night-long fast as soon as possible. According to "Contemporary Nutrition," eating breakfast early in the day speeds up your metabolism, maximizing weight loss.
Step 8
Space each of your meals two to three hours apart. For example, if you eat breakfast at 6 a.m., eat another meal between 8 a.m. and 9 a.m.
Tips and Warnings
- Consult your doctor -- especially if you suffer from any condition for which you are being treated -- prior to radically adjusting your diet or exercise habits.
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
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