When you're trying to lose weight, you must change the way you eat and exercise. You may have heard that skipping meals, eating more meals and eating nothing at all may help you lose weight. But although starving yourself and skipping meals will only lead to unhealthy, unsustainable weight loss, there may be some truth behind the concept of eating more frequently to lose weight. Talk to your doctor before changing your eating habits, especially if you have allergies or health conditions.
Calories Consumed vs. Calories Burned
Weight loss isn't about how often you eat. If you burn more calories than you consume, creating a calorie deficit in the body, you will lose weight. The more calories you consume, the more unlikely it is that you will burn those calories off on a daily basis. Aim to eat between 1,600 and 2,000 calories every day, even if you're trying to lose weight -- if you dip below 1,400 calories per day for men and 1,200 per day for women, you risk developing nutritional deficiencies. Eating more frequently, as long as you stay within the same 1,600- to 2,000-calorie range, may help you feel more full and satisfied throughout the day.
Curb Your Appetite
Eating five to six small meals per day instead of three big ones may help you pace yourself throughout the day. When you're only eating breakfast, lunch and dinner, you may get hungry and be tempted to reach for a salty snack or sweet treat in the middle of the day. Eating frequently keeps your blood sugar stable, which may keep you more energized and satisfied, especially if you focus on eating sources of lean protein and whole-grain carbohydrates in every small meal.
Sample Meal Plan
Eat a 300- to 400-calorie meal every two to three hours, for a total of five or six small portions per day. First thing in the morning, eat a cup of yogurt with a sprinkle of berries and flaxseeds. Three hours later, eat a piece of whole-grain toast with peanut butter. For lunch, eat an open-faced avocado, cheese and sprouts sandwich. Two hours later, snack on a few slices of roasted turkey breast and a handful of carrot sticks. For dinner, eat a small piece of baked fish and a side of brown rice. Two hours after dinner, snack on a handful of sliced veggies with hummus.
Drawbacks
Although you may intend to eat small, frequent meals, if you don't pay attention to portion control, you may end up consuming more calories than you meant to. Eating an extra portion of fish at dinner or a few extra slices of turkey will add more calories to your diet -- and this may upset the balance of the calories you're consuming in relation to the calories you're burning. Measure food carefully to make sure your portions are not too high or low in calories.
References
- University of Maryland Medical Center; Common-Sense Strategies for Long-Term Weight Loss; Michelle Murray
- Weight-control Information Network; Weight-Loss and Nutrition Myths; March 2009
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- MayoClinic.com; Eating and Exercise: 5 Tips to Maximize Your Workouts; December 2010
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