Tip: Eat Several, Smaller Meals a Day
This is a post from my continuing series of Tuesday weight loss tips.
Long gone are the days of eating three meals a day.
Typically, I eat around 7 and 10 in the morning, and again at 12:30, 3, and 6 in the PM. Depending on how filling my dinner was, I’ll sometimes have a light snack at night, too. In fact, as I eat a few times during the workday alone, I’ve been asked before at work “how do I not gain weight?”
It might seem counter intuitive, but eating more often is good for weight loss.
What are the main benefits of eating 5-6, smaller “meals” during the day?
- Boost your metabolism (burn fat while you’re not actually working out!)
- Increased energy levels throughout the day
- Grazing (eating all day) typically helps prevent overeating
Those are the cliff notes. Basically, eating several smaller meals per day is good for you to help not only burn fat, but also build muscle as well. Much better than eating 3 big meals a day, most (but not all) would agree.
It’s typically recommended that each meal you have during the day is even, meaning if you need 2,000 calories a day and eat 5 times throughout the day, each meal would be 400 calories. While this might be “best” for you, I typically still have larger meals for breakfast, lunch, and dinnertime, but make them a little bit smaller so I can have a couple of snacks in between.
It’s more convenient for me, realistic, and I believe it still to be effective.
My daily calories are spread out amongst the day like this:
- 7 am: 500 calories
- 10 am: 350 calories
- 12:30 pm: 500 calories
- 3 pm: 250 calories
- 6 pm: 500 calories
Total calories for the day is still around 2,100. Instead of having 3 meals of around 700 calories, I simply allot some of my calories for a couple of snacks.
How many times do you eat during the day? How much, and when?