Tip: Eat Several, Smaller Meals a Day

21 Responses

  1. MizFit says:

    thats 100% what works for me as well.

    6 or 7 mini meals a day — needed or not 🙂

  2. Fit Fred says:

    I have pretty much the same schedule, and like miz fit I eat whether I need to or not. I’m a fat burning machine!!! 🙂

  3. Tyler says:

    7 meals? That’s a lot of eatin’! By the way, I sent you an e-mail. Check it out.

  4. Tyler says:

    Yeah, sometimes I’m not even hungry when I snack at around 10 because I had such a filling breakfast — it doesn’t matter though, I still eat something.

  5. MikeW says:

    I aim for 6X a day–three “normal” meals and three snack meals. However, depending on my schedule, I may not always get them all in. I set my calorie limit at 2,200 but I do not always hit it, which balances out the occasions where I go over a bit. I never thought I would be able to lose weight and NOT be hungry all the time.

    Lifestyle change to healthy eating > dieting.

  6. Bubba says:

    I just revised my plan to start eating more times a day. Six is about right for me too.

  7. Kyle says:

    I’m not perfect, but during Monday-Friday I try to eat4-5 mini meals per day. It certainly stops me from overeating, and I like knowing that I’m not far off from eating every X amount of hours. One thing I have to work on is eating a bit less for dinner and using those calories in the morning or afternoon.

    Also, the weekend is a bit sporadic for me. Sometimes I’ll eat like a weekday, but sometimes I’ll eat only 2-3 larger meals. Usually, it balances out for me, but still a work in progress. 🙂

  8. jollyreaper says:

    Experts keep going back and forth on this one. The thing that I’ve learned is that while we share general traits as animals and human beings (exercise good, slobbing about and overeating bad), the way it works out for each and every one of us can vary in crazy ways. But beyond the quirks of biology, the psychological angle is also huge. Do what gets you results, do what you can stick with. And what works for one person might not work for you.

    The study here says that it’s not the frequency of meals but the total calorie count that matters at the end of the day. But if the discipline of sticking with the multiple small meals helps, if you don’t overeat because those meals keep you from ever getting really hungry, then that’s exactly what you’ll need to stick to your diet.

    For me, one of the big things I have to avoid is “Well, it’s meal time and I’m not particularly hungry but yeah, I could eat.” No, don’t go and gobble something down just because everyone else is eating! Get a salad or a side dish but don’t go and order a big ol’ full meal when you really don’t need it. Companionship is nice but you’re not with a pride of lions tearing into the fresh kill. You don’t have to gorge and devour to be good company.


    As long as total caloric and nutrient intake stays the same, then metabolism, at the end of the day, should stay the same as well. One study that carefully demonstrated this, published in 2009 in The British Journal of Nutrition, involved groups of overweight men and women who were randomly assigned to very strict low-calorie diets and followed for eight weeks. Each subject consumed the same number of calories per day, but one group took in three meals a day and the other six.

    Both groups lost significant and equivalent amounts of weight. There was no difference between them in fat loss, appetite control or measurements of hormones that signal hunger and satiety. Other studies have had similar results.

    For a more reliable metabolic boost, studies show, try exercise.


    There is no solid evidence that six small meals a day instead of three will speed metabolism.

  9. jollyreaper says:

    Oh, and a funny from one of the gym people. When she was starting out she heard about the meal thing and started doing that.

    Her: I’m doing what they said but I keep putting on weight!

    Her dad: Of course you are. Look at how you’re pigging out!

    Her: But they said to eat six meals a day!

    Her dad: I’m sure they meant six smaller meals. You’re eating six full meals, twice the amount you usually do!

    Her: But they said six! Why do they make this so complicated?

  10. I am very similar, to you Ty. My main difference is the timing can be variable due to work / meeting constraints. 6am, 10 am, 1pm, 4pm, 6pm, 11pm.

  11. I’m having the same issues spacing the meals on the weekends, too! My main trouble is that I travel a lot when I’m not in the office. I guess more disciplin is needed!

  12. Tyler says:

    One meal that I sometimes miss is the meal around 3 PM… I get caught up at work and just too busy. More often than not though I manage to get it in.

  13. Tyler says:

    Same here. I find it hard to snack on the weekends, and tend to have larger main course meals.

  14. Tyler says:

    You’re exactly right, that’s why I said most agree, not all. There are definitely studies out there that prove the exact opposite.

    At the end of the day, it’s calories in vs. calories out. Getting too detailed is a good way to drive yourself crazy and it’s good just to not overeat, exercise, and watch what you put in your mouth.

    The rest (weight loss!) will usually take care of itself!

  15. Tyler says:

    11 PM and 6 AM? Go to sleep immediately afterward and wake up and immediately eat, or do you sleep less than 7 hours a day typically? I’m not judging you, as I find it almost impossible to get 8 hours of sleep a night.

  16. arthur says:

    Tyler, what types of stuff do you eat for your different meals/snacks…just a few ideas.

  17. JrRRr76 says:

    My schedule is like this:
    6:00 AM – One slice of bread
    9:00 AM – A cup of müsli with skimmed milk (0,7% fat)
    11:30 AM – 3 slices of bread or leftovers
    between 4 and 5 pm – dinner
    6:30 pm – maybe a slice of bread

    I should get better at not snacking late at night – me and my missy have a bad habbit of giving ourselfs a treat after we (finally) got the kids to bed. I know it’s a lame exuse, but darn it.. 😉

  18. Nathan says:

    Morning – 8am one or two rice balls – 1 liter of green tea, sometimes coffee

    Lunch – two plates of veggies, bowl of rice with stewed pork on top, soup

    Dinner – some kind of veggie dish, some kind of meat or fish, occasional beer or two.

    Late night snack of sorts – gotta cut this out, however often more times than I’d like to admit, when my 3 year old is hollering for ice cream…

    So perhaps my diet isn’t the best – but take in the fact that I spend 50 hours a month on the bike and have started running a once or twice a week – it all seems to balance out.

  19. Lisa Eirene says:

    It wasn’t until I started running that I needed to eat more often. I have breakfast, AM snack, lunch, afternoon snack, dinner and sometimes dessert.

    My base calories are 1570 for the day but I eat more on days I exercise (probably 1900).

  20. How inspiring your picture now, congrats for losing big weight.

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