A Timetable for Meals to Lose Weight

Timing your meals can help to better control your appetite during the day. If you are eating late at night or skipping meals, you may be undermining your weight-loss efforts. Keep in mind that timing your meals will not alone help you lose weight. You need to follow a calorie-controlled diet with an increased level of activity. Consult your doctor before making any changes to your diet.

A woman eating a fresh salad. (Image: Goodshoot/Goodshoot/Getty Images)

Signficance

You should plan for your large meal of the day to occur in the morning. Make time in the morning for a healthy and hearty breakfast that will keep you full for prolonged periods. According to a 1997 study appearing in "The Journal of Nutrition," researchers found that subjects lost greater amounts of weight by eating large morning meals.

Time Frame

When making a timetable for your meals, allow for adequate time for at least three meals per day. You do not need to eat small and frequent meals to lose weight. According to a 2010 study published in the "British Journal of Nutrition," eating meals frequently did not promote greater weight loss. During the study, two groups were fed a calorie restricted diet. One group ate three meals a day while the other consumed six meals per day. Fat loss and appetite measurements did not differ for the groups.

Expert Insight

Avoid snacking late at night if you want to lose weight. According to a 2009 study appearing in the journal "Obesity" and conducted by Northwestern University researchers, mice that were fed a high-fat diet during their normal rest times gained more weight than mice fed the same diet during their active periods. Late-night snacking may also cause you to make poor food choices and increase your calorie consumption.

Considerations

Stick to your timetable and aim to eat regularly if you want to control your weight. Never skip meals to reach your weight loss goals. Although you may think you are consuming fewer calories, you are likely to overcompensate later in the day. If you are crunched for time and find it hard to sit down for a meal, bring along healthy on-the-go foods such as fruit, protein meal bars and sandwiches with lean meats.