Are you still stuck in a rut, sitting down to the three squares at breakfast, lunch and dinner? According to research published in the Journal of Adolescent Health, there might be weight management benefits to planning out a schedule of more frequent smaller meals. The study of 1,978 Spanish adolescents also showed the fat loss benefits of slower eating.
After analyzing the eating and exercise habits of these study subjects, and measuring levels of body fat, scientists came to the conclusion that consuming more than 4 meals a day and/or eating slower was associated with lower body fat levels. Here's another tip: Those who skipped breakfast showed higher levels of body fat.
Eating smaller, more frequent meals can also help provide a steady flow of nutrients for muscle growth and recovery while promoting the stability of blood sugar levels. TIP: Try to balance the protein, carbs and fat in each of your meals. If 35% of the calories come from proteins, and 55% from carbohydrates that leaves you with just 10% from fat.