Eat more often to lose weight? That can’t be right. How can eating more often during the day cause me to lose more weight? The key is to satisfy your hunger. When you’re eating three meals a day(sometimes less with busy schedules) cutting the portions way down usually leaves you starving by the end of the day. Then you binge in the evening, feel terrible about yourself, and pitch the diet all together. Does this sound familiar? If so, you need to add more meals to your day and get the hunger pangs under control.

Garbage in equals garbage out! Fueling your body properly is essential for good health and a key factor in weight loss. It won’t make any difference how often you eat if you choose to eat the wrong foods. Stick to whole grains, vegetables and lean meats and stay away from processed foods, fatty or fried foods, and enriched or bleached flour. Most of us know which foods are a no-no. The nutritional content of your meals is the most important factor when trying to lose weight.

Do you know your Basal Metabolic Rate or BMR? BMR is your resting metabolic rate. This is the total number of calories needed to maintain your current weight if you are completely sedentary. There are several types of online calculators that can give you this rate and the calculators can vary as it is based on several factors including weight, age, and gender. Different calculators use different methods to determine the rate. BMR does not take into account the calories expended through exercise and other daily activities. For example, if your BMR is 2100 kcals and your workout for the day burns 500 kcals, you would end the day with 1600 kcals.

Now if you’re trying to lose weight you should be decreasing your calorie intake by about 500 calories per day. A pound of fat equals 3500 calories. At 500 calories per day and 7 days in a week you can reduce 3500 calories and lose one pound per week. Two pounds per week is the maximum weight loss goal for a healthy diet. So, if your BMR is 2100 calories you want to shoot for 1600 calories per day. Once you have calculated your BMR and know what your calorie intake should be to reach your goals, you can take the total number of calories and divide them evenly throughout all of your daily meals.

Breakfast is the most important meal of the day. This is true for a couple reasons. First, fueling your body first thing in the morning will provide the necessary energy to start your day. Your body is deprived of fuel first thing in the morning. Avoid the sluggish start by eating a nutritious breakfast. Second, if you eat a well-balanced breakfast you will curb your hunger all day. If you skip breakfast you’re more likely to binge at lunch or grab unhealthy snacks. Make sure you have a protein in the morning. This is the best way to feel full longer.

Plan out your meals for the day. Having a plan reduces your risk of eating fast foods and unhealthy snacks. Plan to eat 4-5 times per day. A mid-morning and mid-afternoon meal will help keep you from overeating at lunch and dinner. Try to include a protein into each of your meals during the day. Including a protein with meals and snacks will help you feel satisfied and hold off the hunger. Try pre-cooking foods to reduce preparation time. I have found that reducing the prep time for meals will reduce the likelihood that you will opt for a quicker and less healthy meal.

Try to eat your last meal no less than three hours before you go to bed. Many studies show it doesn’t matter when you eat with regards to weight loss. As long as you stick to your calorie plan and eat healthy foods you will lose weight regardless of when you eat. However, eating at night can affect the ability to fall asleep and stay asleep. Sleep is shown to affect weight loss. With a lack of sleep the body doesn’t produce certain chemicals that tell your brain when your full. Instead your appetite increases and the desire for high-calorie foods increases.

If you’re trying to lose weight, generally the biggest obstacle is will power. Many people don’t truly realize when they are full. Your body has to become accustomed to eating what it needs not what you want. Spreading your calories throughout the day in 4-5 meals will help to satisfy your hunger and allow you to stick to your weight loss plan. Eat healthy, eat often, and lose weight.

Author Bio: Steve Stark Get Fit & Stay Fit! Steve is a NFPT Certified Personal Trainer with over 15 years of experience training athletes as well as private clients. Steve\’s website offers expert fitness advice, instructional exercise videos, printable workout routines and 4 or 8 week workout programs.

Category: Wellness, Fitness and Diet
Keywords: weight loss,eating habits,nutrition,eat more often,lose weight