Eat small and frequent meals, that is, divide the calories you can take in a day into five or six meals to prevent the body from lowering metabolism due to muscle starvation. It can also avoid eating too much at one time and excess calories resulting in fat. Stock up and provide a higher sense of satiety by eating multiple times; in addition, you can also have snacks outside of the main meal, and you will feel much happier psychologically.

1. How to eat less and more meals to lose weight: eat 5 to 6 meals a day

The so-called eating less and more meals does not mean that everyone should eat more than ten or twenty meals a day, which is too frequent Eating on the ground is taxing on the stomach. The scientific and optimal diet of eating less and eating more often means dividing the day's diet into 5 to 6 meals.

The specific time schedule is 6 a.m. to 9 a.m., 10:30 a.m., 12 p.m. to 1 p.m., 3 or 4 p.m., and 6 or 7 p.m.

2. How to eat less and more meals to lose weight: the proportion of each meal

If you eat multiple meals a day, you can eat more during the meal time until you are six times full. From a health perspective, it is recommended to eat 70% full. But if you want to lose weight, you can eat until you are 6 minutes full. In addition, eat less food outside of meals, mainly fruits and vegetables, and less staple food.

So, when eating small meals frequently, the correct caloric distribution for three meals a day is 3:4:3 or 4:4:2.

3. How to lose weight by eating small meals often: Limitation of total daily caloric intake

If you want to lose weight by eating small meals frequently, you cannot lose weight just by eating a few more meals. Losing weight is the most important thing. The total caloric intake of the day should be less than the caloric consumption, otherwise no matter how much you eat, it will be in vain.

It is recommended to control the daily caloric intake below 2,000, 1,600 is more appropriate! Of course, it can't be too low. If a person's daily calorie intake is less than 800 calories, it will be life-threatening in the long run.

The daily caloric intake ratio of various nutrients is: protein intake is 10% to 15% of the human body’s daily caloric requirements; carbohydrate intake is not less than the human body’s daily caloric requirements 55%; fat intake should not exceed 30% of daily caloric requirements. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.

4. How to eat less and more frequently to lose weight: Chewing slowly and slowly is key

You must prepare at least 20 minutes for each meal, because 20 minutes after you start eating, Only the brain will receive the signal that you are full. If you eat too fast, even if you have eaten a lot, your brain will not have time to send the signal that you are full, and you will eat more and more, resulting in overeating.

Regular chewing helps secrete saliva. Saliva can break down the sugar in food, promote the absorption of sugar by the blood, and increase our blood sugar. In this way, the central nervous system of our brain can be stimulated earlier, sensing satiety and preventing us from overeating.

Therefore, it is best to chew each mouthful of rice more than 30 times. You must feel that everything in your mouth is broken and you cannot chew any smaller before swallowing.

However, although it is important to chew your meals carefully, eating that takes too long will lead to overeating. Therefore, everyone should pay attention to relaxation and relaxation when grasping the time when eating.

5. How to eat less and more meals to lose weight: It is not advisable to eat dinner too late

Eating dinner after 7 pm has a negative impact on the diet, especially for those who are losing weight. Therefore, the best dinner time for weight loss is between 6 pm and 6:30 pm, and 6:14 is the ideal time. Also, if you want to lose weight, you must not eat anything after 7pm.

Of course, you can still drink some water in moderation, but be careful not to drink water too late or drink too much water, otherwise it will cause edema. Also, dinner should not be too greasy, and should be light and light with fruits and vegetables.

6. How to eat less and more often to lose weight: learn to drink water reasonably

No matter what weight loss method is used, drinking water is a very important aspect. The most suitable time to drink water is in the morning on an empty stomach and 1 hour before each meal.

Because drinking water immediately after a meal will dilute gastric juice, soaking rice in soup will also affect the digestion of food. Moreover, drinking a cup of warm water in the morning can replenish lost water, promote gastrointestinal peristalsis, and improve constipation.

7. How to eat less and more meals to lose weight: It should also be combined with appropriate exercise

Although eating less and more meals can help you lose weight, the effect is limited after all. You must also do some exercise in conjunction with it. It is impossible to lose weight successfully without eating. Only with a certain amount of exercise can the weight loss effect be truly achieved.

8. How to eat less and more meals to lose weight: Choose foods with low calories and high nutrient density

Choosing low-calorie foods is also one of the criteria for eating less and more meals. But at the same time, you should also pay attention to achieving nutritional balance when controlling calories, which requires you to choose some foods with high nutrient density to eat.

Nutritional density is to compare the content of vitamins, minerals and other nutrients contained in food based on food calories. Foods with high nutrient density allow you to consume more nutrients for the same amount of calories. Various dark-colored vegetables, fruits, and mushrooms are all highly nutrient-dense foods, rich in vitamins and minerals. There are also some whole grains, eggs, beans, fish, etc., which are also good choices.

In addition, when choosing food, stay away from a large amount of cooking oil, sugar, salt and other seasonings, as well as refined processed foods, snacks, drinks, etc.

9. How to eat small meals and frequent meals to lose weight: a rich variety of foods

When eating small meals often, it is best to eat a rich variety of foods every day. A rich variety of food can ensure you a balanced intake of various nutrients. Partial eclipse, picky eating or even dieting can easily cause malnutrition and even affect the effect of weight loss.