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JENNILACEY SparkPoints: (74,457)
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Posts: 2,489
8/29/13 5:36 P

Meal frequency has nothing to do with weight loss or your metabolism... that's not what the study found. The study was based on the thermal effect of food and found that it was higher when *consistently* eating frequently vs. *sporadic* meal frequency. 6 meals a day was used as the constant, it was never tested on 2 meals, or 3 meals, or 4, 5...

Eat when your body tells you that you are hungry... not the clock.
Even if there was such an effect, it would be marginal at best.

Your basal metabolic rate will naturally slow, the less you weigh. Although there are other factors that will contribute to a slower metabolism such as; extreme calorie deficits, low fiber, calcium deficiency, vitamin D deficiency, iron deficiency (anemia), low muscle mass, a low protein diet and certain diseases.





Edited by: JENNILACEY at: 8/29/2013 (17:53)
SE2832 Posts: 31
8/29/13 5:22 P

I eat 6 times a day. When I am eating in the low end of my calorie range, it does a better job of keeping me satisfied. My biggest problem is portion size, so it is easier for me to grab and go with premeasured containers with my 100-300 calorie portions. I feel energitic and satisfied eating that way. It has been a sucessful strategy for me to take weight off.

That said, I don't feel it's a real world/long term solution to my eating issue. When I get closer my target weight/measurement, am going to try to get back to a more 'three meal a day' type plan for maintainence. It is a lot of work and preparation to keep up with the small meal system, and I would like to be able to go out and eat lunch with my friends again.

I think you just need to do what works for you.

Best Wishes!


ANDREATHECOOK15 SparkPoints: (37)
Fitness Minutes: (28)
Posts: 5
8/29/13 5:22 P

I eat breakfast, snack, lunch, snack, dinner, calcium chocolate supplement. My meals are small. I eat plenty of food. You need to find the right balance of nutrition.



BBERG0521 SparkPoints: (25,889)
Fitness Minutes: (8,104)
Posts: 1,127
8/29/13 4:16 P

LOVE4KITTIES - Thank you for that! I was wondering about that. My trainer told me the same thing. I dont feel like I am hungry all the time and I hope it helps me with my hunger cues. Thank you for your response. My trainer said to add large salads to lunch and dinner to add bulk with little calories.

LOVE4KITTIES Posts: 1,907
8/29/13 3:06 P

I was eating breakfast, lunch, snack, dinner, snack. Then, I went to see a registered dietitian and she told me that I didn't need to do the snacking and to just eat 3 meals per day. It really helped me to follow that advice and just eat 3 decent-sized meals per day. I feel full after my meals and the absence of the snacks helped me to stop thinking about food all the time. With the whole snacking thing, it was like my life was revolving around food and eating. Eating 3 meals per day will not slow your metabolism.

SLASALLE SparkPoints: (165,607)
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Posts: 9,178
8/29/13 2:56 P

I usually eat 4-5 times a day, three meals and 1-2 snacks. But how often I eat has never impacted my weight loss.

BBERG0521 SparkPoints: (25,889)
Fitness Minutes: (8,104)
Posts: 1,127
8/29/13 1:53 P

So I have always been taught that you need to eat 5-6 small meals a day to keep your metabolism firing. But what if when snack time comes around and you are not hungry? Do you eat anyways so your metabolism doesnt slow or do you wait until its time for a meal?

For the longest time I would have breakfast, snack, lunch, snack, dinner. My snacks would usually be some fruit/cheese or a 100 calorie pack. But now when its time for either snack, I am just not hungry. I have been satisfied with just 3 meals a day.

Do my question to all of you is: How many meals a day do you eat and if you dont eat 5-6 meals a day- do you feel your metabolism slowing or are you still losing weight?

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