Not Losing Weight With Six Small Meals

Eating frequent meals to enhance weight loss is a controversial weight loss approach, according to a study published in the journal "Obesity" in April 2010. However, some health professionals suggest it may reduce hunger and boost energy. It's also recommended to help stabilize blood glucose levels in people with diabetes or insulin resistance, two conditions you're more at risk for if you're overweight or obese. If you've tried eating six small meals daily but aren't getting the results you want, there are a few factors to consider.

Calorie Content

Although you may be consuming only small meals, the calorie content of those meals still matters. For instance, one large, whole fried egg contains 90 calories, while one large, whole poached egg contains 69 calories. Similarly, 100 g. of low-sodium American or cheddar cheese contains 376 calories while 100 g. of reduced-fat American or cheddar cheese contains 240 calories. Over the course of a day, week or month, those extra calories add up. Whenever possible, include lower-calorie, nutritious foods as part of your daily meals.

Timing

Tweaking the schedule of your six meals may make a difference. For instance, the common diet approach of skipping breakfast can actually slow your metabolism. Conversely, people who eat breakfast are less likely to overeat later in the day. Additionally, consuming a snack or meal within 30 minutes after exercising slows the amount of fat that reaches your muscles to be burned as fuel, according to Cassandra Forsythe, author of "Women's Health Perfect Body Diet." Try to keep your meals about three to five hours apart.

Weight Loss Plateau

Hitting a weight-loss plateau is inevitable due to several factors. First, as you lose weight, your metabolism dips, which means you'll burn calories less efficiently. Also, the daily caloric intake that helped you lose weight may now only be low enough to help you stay at your current weight. To break through a plateau, consider lowering your daily calories slightly and adding more strength training to your fitness plan. Muscle burns more calories than body fat, and it's possible that some of the weight you've shed so far is lean muscle mass. Replacing it will help jump-start your calorie burning and weight loss.

Exercise

Besides performing more muscle-building exercise, consider shaking up your fitness routine in other ways. Performing the same exercises in the same way week after week allows your body to adapt to the routine and become less efficient at burning calories. Try new exercises or activities, especially those that burn more calories, such as running, rollerblading and jumping rope. Also, if you're used to performing just 30 minutes of exercise most days of the week, bump up the duration to 45 or 60 minutes.