How Do I Lose Weight Eating Multiple Times Per Day?

Skipping meals or consuming the majority of your daily calorie allotment in three large meals could sabotage your weight loss efforts. According to Pete McCall, an exercise physiologist with the American Council on Health, skipping meals may cause overeating later in the day. McCall is a proponent of mini-meals, or the premise of eating small, frequent meals throughout the day to maintain blood sugar levels and overall body chemistry to lose weight. Many bodybuilders and fitness enthusiasts can attest to the health and weight control benefits attributed to eating multiple times a day.

Instructions

• 1

  Calculate your basal metabolic rate (BMR) to find the caloric intake needed to maintain your current weight. Your body's BMR is the rate at which you expend energy (burn calories) to sustain vital life-supporting functions while at rest. Genetics, gender, age, weight and diet and exercise habits impact BMR. By finding your BMR and factoring in these variables, you can establish your maintenance level or adjusted BMR, the number of calories you need to consume to maintain your current weight. The Southern Illinois University School of Medicine has an online tool that will accurately calculate your adjusted BMR and find your maintenance level (see Resources).

• 2

  Create a calorie deficit equal to 500 to 1,000 calories per day to lose one to two pounds per week. When you burn more calories than you consume, you create a calorie deficit. A pound of body fat is equal to 3,500 calories. To lose one to two pounds a week, you need to create a deficit equal to 500 to 1,000 calories a day through combined diet and exercise endeavors. For example, a healthy woman requiring 2,400 calories to maintain her current weight could lose up to two pounds per week by reducing her calorie consumption to 1,900 calories and exercising to burn the additional 500 calories needed each day to create a 1,000 calorie deficit.

• 3

  Divide your target calorie range by five or six, depending on the number of meals you plan to eat each day. Keep your caloric intake even at each meal and eat every two to three hours to lose weight, combat hunger, keep your energy levels on an even keel, prevent drops in blood sugar and increase your metabolism over time.

• 4

  Balance each meal with fresh fruits and vegetables, lean proteins, and low-fat dairy products. Studies conducted at Purdue University suggest a direct correlation between diets rich in low-fat dairy products and weight loss. Lean, protein-laden foods like seafood, poultry and legumes create a feeling of fullness and may help control hunger. Fiber-rich fruits and vegetables are low in calories, supply valuable nutrients and may satisfy sugar cravings.

• 5

  Make permanent lifestyle changes to keep the weight off. Small changes over time can make adopting healthy, life-long habits easier. Slowly incorporate healthier food choices into your regular diet as you increase meal frequency and lower your caloric intake.