A combination of methods exists for losing weight, but effective weight loss involves a gradual process that pairs healthy eating with reducing your daily intake of calories. You do not have to subject yourself to very restrictive eating plans in order to make progress in your diet. You can, however, split your three large meals a day into smaller meals and eat snacks in between the meals. Before attempting to lose weight, talk with your physician about your daily calorie needs for weight loss and formulate a plan that incorporates snacks and mini meals as part of a healthy diet.
Step 1
Calculate your daily calorie needs. To lose weight, you have to consume fewer calories than you burn consistently and on a daily basis. In one week you can lose 1 pound by eating 500 fewer calories per day than you normally would. Determine the calories your body needs in a day to stay at your current weight: If you are an active male, multiply your weight by 15, or by 13 if you are inactive. If you are an active female multiply your weight by 12, or by 10 if you are inactive. Subtract 500 from this result to find the number of calories you should consume for weight loss.
Step 2
Divide your daily caloric needs by five or six. For example, if your daily calorie intake is 1,500, divide this by five, which equals 300. Your individual meals and snacks should not exceed 300 calories. You can opt to eat five or six mini meals and snacks per day based on what works best for your lifestyle as long as you do not exceed your daily caloric intake for weight loss.
Step 3
Write a weekly menu and shop for food items on your menu to help you stick to the diet plan. List the total calories per meal and snack by each menu item and use the menu as a guide to help keep you on track.
Step 4
Cook and pre-package your own mini meals and snacks ahead of time. Alleviate the temptation to eat more calories than designated in your diet plan by making your own meals and taking them with you. Plan to take your lunch and snacks to work. If you must eat on the go, determine the calories in the meals you may frequent from restaurants.
Step 5
Eat nutrient-rich mini meals. Try to maintain a balanced diet with each meal and snack by including a vegetable or fruit, whole grain and a low-fat, lean source of protein. A well-balanced snack might include a slice of wheat bread with 3 ounces of plain tuna, a romaine lettuce leaf and slice of low-fat cheddar cheese. A breakfast mini meal could include 1 cup of oatmeal topped with 1/4 cup of blueberries and a side of one boiled egg without yolk and 4 ounces of low-fat milk.
Step 6
Graze for energy and to control hunger. Eating throughout the day can help you stay focused and energized but also inhibit binge eating from insatiable hunger. When eating mini meals and snacks, you do not have to time your feedings, but some experts suggest eating every two to four hours. Remember the key is eating smaller portions frequently while also remaining in your total daily caloric intake for weight loss.
Step 7
Drink plenty of water throughout the day. Water keeps you hydrated but also helps curb your appetite. Drink several glasses throughout the day and before your meals to help you stay full without adding extra calories.
Tips and Warnings
- Create nutrient-rich meals and snacks to optimize your energy throughout the day while also getting the nutritive value from food. Fresh produce and whole grains are ideal because they contain an array of vitamins and minerals but are generally low in calories. Regular exercise can help burn calories and improve your weight-loss efforts.
- Do not restrict your daily calories excessively without prior physician consent.
References
- MayoClinic.com; Snacks; How They Fit Into Your Weight-Loss Plan; May 2010
- FamilyDoctor.org: What It Takes To Lose Weight
- UCSF Medical Center; Healthy Snack Ideas; August 2011
- Cleveland Clinic: Small Meals and Cholesterol
- University of Maryland Medical Center: How Many Calories and Fat Grams Do You Need?
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