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Experts debate how often we should eat for weight loss.

Experts debate how often we should eat for weight loss.

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Karen Collins, MS, RD, CDN, with the American Institute for Cancer Research, noted that in a recent study, the baseline metabolic rate (how fast the body burns calories) was unaffected by differences in meal timing. "Other studies also show that eating frequency has no effect on a person's overall metabolic rate," says Collins.

The answer to No. 2, it seems, can only be found within each individual. The truth is, the more times a day you sit down to eat a meal or snack, the more opportunities you have to overeat; this can be a serious problem for some people. If you are someone who has a difficult time eating a small amount at a meal or snack (you have a hard time stopping once you get started), then it's quite possible that, for you, eating five or six times a day isn't the best way to go.

The trick is eating when you are truly hungry but not so ravenous that you are at risk of overeating or eating out of control. To me, true hunger is when your stomach feels definitely empty; but once you feel this, don't go more than an hour without eating or you will move from truly hungry to ragingly ravenous. According to the ADA, eating every time you feel "slightly" hungry can result in overeating. Their remedy for this is to ask yourself these questions before a meal if you aren't sure:

  • Am I hungry? (If unsure, wait 20 minutes and ask yourself again)
  • When was the last time I ate? (If it's less than three hours, it may not be real hunger)
  • Could a small snack tide me over until the next meal? (Have ready-to-eat fruits or vegetables on hand for this)

And if you have a difficult time sticking to healthier meal choices -- perhaps you have a tendency to choose "junk" foods in between the regular meals -- then eating five or six times a day may end up being a diet disaster. Some of us are simply more in tune with our body's natural cues to eat when we are truly hungry and to stop when we are comfortable (not full). When we follow this mealtime mantra, some of us may very well end up eating five or six small meals, but for others, it may end up being three or four. What if you can't recognize when you are truly hungry? The American Dietetic Association suggests making a schedule and eating small meals every three or four hours until you learn what hunger feels like. If you overeat at one of the meals, get back on track at the next one.

Breakfast Basics

No matter whether you end up eating three or six meals a day, breakfast is still the first of those meals. "Getting people to eat breakfast at all would be a great improvement and is a long-standing, well-documented way to help with weight loss and weight management," says Sullivan. Most of us wake up relatively hungry, especially if we ate light the night before. But some of us need more time to wake up our gastrointestinal tract just a bit. Let your hunger be your guide.

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