Why Frequent Meals Matter In Weight Loss & General Fitness

Why Frequent Meals Matter In Weight Loss & General Fitness

Weight loss is unobtainable without a caloric deficit, I know its old news and I am not going to bore you with the usual. What I am going to teach you is importance of frequent eating and how to ensure you stick with the plan. I know from experience that eating every 2-3 hours can grow inconvenient and unsustainable at times; but before we get to my method allow me to explain why frequency matters:

Frequent eating:

  • Enables smaller portions
  • Curbs cravings
  • Speeds up metabolism


When we eat more often, we are in a better position to control our portions because it takes less food to fight the feeling of hunger. I know this from experience with myself and clients. I am more inclined to monitor my calorie consumption and make healthier choices when the feeling of hunger is less urgent.

Major cravings typically occur when inadequate amounts of calories are being consumed during the day time hours when they are most needed. This behavior results in the feeling of starvation. Once this point is reached people tend to choose high calorie foods such as cheese burgers, fries, candy, and pizza. Other tendencies include snacking consistently throughout the evening when your caloric burn is minimal. Eating 15-20% of your daily calorie goal every 2-3 hours will fight those wicked cravings that prevent you from losing weight.

When not at rest, our bodies favor glycogen as its fuel source. Glycogen is stored carbohydrates that are readily available for immediate energy when not active. When resting (sleeping or sitting) our bodies are fuelled from stored fats. When glycogen stores run out and we are still participating in activities, our bodies will not resort to fat for fuel; however it will notify you it is time to eat with the feeling of hunger with soon progresses to feeling lethargic, nauseated, and soon a head ache. If you make a habit of starving yourself of essential calories your body will learn this behavior to be the norm and adapt by slowing the rate at which is uses calories for a given task.

My Method

When I am in a bad routine of waiting 3 or more hours between meals I schedule my meals in my iPhone and I recommend you do the same. Set your first meal for 30 minutes after you awake and then space them 3 hours apart. On Saturday and Sunday I typically awake at 6AM and on Monday-Friday 5AM.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
6:30 AM 5:30 AM 5:30 AM 5:30 AM 5:30 AM 5:30 AM 6:30 AM
9:30 AM 8:30 AM 8:30 AM 8:30 AM 8:30 AM 8:30 AM 9:30 AM
12:30 PM 11:30 AM 11:30 AM 11:30 AM 11:30 AM 11:30 AM 12:30 PM
3:30 PM 2:30 PM 2:30 PM 2:30 PM 2:30 PM 2:30 PM 3:30 PM
6:30 PM 5:30 PM 5:30 PM 5:30 PM 5:30 PM 5:30 PM 6:30 PM
9:30 PM 8:30 PM 8:30 PM 8:30 PM 8:30 PM 8:30 PM 9:30 PM


If you are not savvy enough to use your phone or computer calendar then I recommend you place a similar chat on your refrigerator or desk.

Guest post by Mike Bluestone

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