Stop "Grazing" to Lose Weight

By Dr. Madelyn Fernstrom

I’m not sure when this change first occurred, but we’ve gone from a nation of structured “three square meals a day” to grazing all day with small, frequent meals. We do this all in the name of good health and weight control. Does this idea of “fueling” throughout the day really work? Not for most people! 

While it is well-documented that skipping meals leads to overeating later in the day, eating more often doesn’t really help to control calorie intake any better than eating three meals a day. In fact, eating less often can help cut calories. 

The more often you eat, the more likely you are to consume extra calories. And extra calories, healthy or not, contribute to extra weight. It’s also harder to keep track of daily calories when you eat more often — your six smaller meals can easily become six bigger meals.

When you eat three times a day (meals and a small snack if you prefer), you support the regulation of true hunger and fullness. With four to five hours between meals, it is much easier to recognize true hunger, eat a meal, and then sense contentment (fullness). When you’re eating every two hours, with smaller amounts of food, you’re never really hungry and you’re never quite full. That can cause mind-body confusion and lead to overeating.

So if your goal is to trim calories for slow and steady weight loss, I’d suggest starting with trimming how often you eat every day. Stay hydrated between meals with loads of water (flavored with a slice of fruit or splash of juice), herbal teas, or your choice of low-calorie beverage.

These suggestions should work well for healthy people. If you have diabetes or another chronic illness, or if you take prescription medications, always talk to your doctor or a registered dietitian for advice on how often you need to eat to support your personal health. 

Has this strategy worked for you? Let me know!