5 to 6 Smaller Meals Per Day - Whats this mean??

For a long while now we have all heard reference to eating 5 - 6 smaller meals per day then 3 large ones.  When we use the word meal one thing usually comes to mind, at least when I hear the term "meal" my mind wanders to a large thanksgiving feast!  For us to really make use of the 5 - 6 smaller meals we need to break it down a bit.
I preach this more then anything - if you really want to change your bodies weight (up or down) you need to know what your body burns for calories and requires in calories per day.  Let's face the facts.  If your body requires 2500 calories a day to maintain its weight, fluctuations over time, up or down is going to lead to weight loss or gain, period.  So if your eating 3000 calories a day and your body requires 2500 to maintain weight, you will end up gaining weight regardless if your eating 10 meals a day or 1.
What happens when you spread your calories out over the course of the day in smaller meals is pretty cool though.  You should end up eating less as you shouldn't get hungry, your body will increase its metabolic rate naturally and you will have more energy throughout the day.  All these things will contribute to help your body function better in the long run no doubt.
Let's talk about the meals themselves.  Let's just skip the word meal and use eat in its place.  First and most important you have to make wise choices.  You can't revolve your eating around poor choices, there will be no benefit to your health.  Simply take your daily caloric needs and divide them by 6.  So if you require 2500 calories to maintain your current weight per day and you want to drop a few pounds take a few hundred calories away from yourself.  Start at 2200 or 2300 calories instead of 2500.  Now divide 2300 by 6.  Thats about 384 calories 6 times a day.  This is so easy if you really put your mind to it and it is quite a bit of food.  Make the smart choices, stay away from bad fats, sugars, partially hydrogenated stuff things like that don't do a body good!
Let's look at some healthy choices:

2 - medium apples = 140 calories
1 - can of pinto beans = 350 calories
1 - granola bar = 220 calories
Celery & carrots = 60 - 100 calories
Water melon 1 cup diced = 100 calories
Water = 0 calories
2 tablespoons of peanut butter = 175-200 calories
Sweet potato baked - 105 calories (no toppings its better without them)
Cup of pasta cooked with healthy tomato sauce = 200

And what about bad choices?
12 oz Soda = 150 calories (why bother?  Empty calories)
6 piece chicken nuggets = 280 (fat fat fat!)
3.8oz sweet potato frys = 200 calories
Spaghetti and meat sauce = 620 calories
Salad with ranch dressing = 400 (4 tablespoons dressing)
Hot dog with bun = 350-400 no toppings
Macaroni and cheese = 400

The problem is there is a lot of fat and empty calories in the bad choice section.  Thats going to not have a very positive effect on weight loss and overall health, if thats your goal.  If you just can't bring yourself to live without these things then try to make wise choices with them.
Stay positive and focused and plan your eating out to a degree.  A slice of whole grain bread and 2 tablespoons of peanut butter is 320 calories and it is a very hunger satisfying treat!  Nuts are great too!  they provide energy, nutrients and positive calories when you dont eat a whole bag!  Have a portion and an apple.  What a great way to get your third or fourth "meal" of the day!
I think you will find eating 5 - 6 or even 7 - 8 times a day isn't that hard with a little effort and planning!
You will have to do a little work counting calories and planning things out but the benefits far out weigh the work!  Stay focused on your goals and you will hit them!!
Happy Eating!!
Thanks for visiting the blog!  Until next time,
Kel
Check out my other blog Weight Loss HQ to follow my journeys and personal challenges to lose weight, get healthy and build the best body I can!