Gold Member Badge


  • You're all caught up!

How To Eat 6 to 8 Meals a Day To Lose Weight

author image Joshua McCarron
Joshua McCarron has been writing both online and offline since 1995. He has been employed as a copywriter since 2005 and in that position has written numerous blogs, online articles, websites, sales letters and news releases. McCarron graduated from York University in Toronto with a bachelor's degree in English.
How To Eat 6 to 8 Meals a Day To Lose Weight
A businesswoman is eating at the table. Photo Credit: Hill Street Studios/Blend Images/Getty Images

The concept of three square meals a day is not always conducive to successful weight loss. Eating between six and eight smaller meals may actually help you lose weight and keep it off. Your body adapts to the conditions you provide, and if you feed it sporadically, it may store fat and slow your metabolism, assuming food is scarce. Likewise, if it assumes food is plentiful, it can release saved energy that you have stored as fat, according to the Family Education website. Eating small, frequent meals is easy to do.

Video of the Day

Step 1

Eat a small meal shortly after waking, to stop the fast your body has been on as you slept. Include protein such as eggs, lean meat or yogurt, and multigrain toast or fruit. Drink water to rehydrate yourself after sleeping.

Step 2

Eat meal number two sometime in the mid-morning. Refrain from using the word "snack," which can have negative meanings. Meal two should consist of nuts, fruit, yogurt or you could make a smoothie with whey protein powder and frozen fruit.

Step 3

Eat lunch near midday. A sandwich with lean meats, lettuce, tomato and cheese on multigrain bread with some nuts or a piece of fruit will suffice. Remember the meals must remain small. You do not double the amount of food, just the frequency of meals, according to

Step 4

Eat your fourth meal at about 3 o'clock. This is typically the time when blood sugar plummets, and people reach for sugary snacks. Choose nuts, seeds, fruit or raw vegetables to maintain the stable blood sugar you have created throughout the day.

Step 5

Eat a small dinner in the early evening, consistent with the portion sizes you have eaten all day. Lean meats, salad, rice or whole wheat pasta are good choices. Any extra leftovers can be used for tomorrow's lunch.

Step 6

Finish your eating day around 7 or 8 o'clock to help keep blood sugar levels stable overnight. Choose an evening snack with a good amount of fiber so it will break down slowly as you sleep.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media