Here’s How Many Times a Day You Should Eat if You Want To Lose Weight

It's tempting to skip meals if you're trying to lose weight, but dietitians and nutritionists stress this tactic can backfire.

"Eating is crucial even when attempting to lose weight since the body requires a constant supply of nutrients for proper functioning," says Beata Rydyger, BSc, RHN, a registered nutritionist and nutritional contributor to HPD Rx. "Depriving oneself of food or drastically reducing calories can lead to nutrient deficiencies, muscle loss and a slowed metabolism, hindering long-term weight loss goals."

But how often should you be eating? Experts share there's no universal magic number. However, they can break down how to pinpoint your magic number of meals to eat daily for weight loss.

Related: How To Lose Belly Fat Naturally

Why Regular Eating Matters When Trying To Lose Weight

Skipping meals is an oft-tried way to lose weight. Experts wish it wasn't.

"If you eat too little, you actually decrease your metabolic rate, [and] you burn less calories every minute of every day, making weight loss more difficult," says Dr. Josephine Connolly-Schoonen, Ph.D., RD, the director of the nutrition division in the Department of Family, Population & Preventive Medicine at Stony Brook Medicine.

Dr. Connolly-Schoonen explains that the body considers calorie deprivation a stressor and goes into survival mode by "becoming a more efficient machine."

"People may experience this as a plateau when, despite 'dieting' and exercising, weight loss slows or stops," Dr. Connolly-Schoonen says. "To avoid this, you need to find the number of calories most appropriate to lose weight but prevent slowing of weight loss."

How Many Times Should I Eat Per Day for Weight Loss?

It depends. "It’s very individualized in the recommendation of how many times you should eat throughout the day," says Beth Czerwony, RD, a registered dietitian from Cleveland Clinic’s Center for Human Nutrition.

Czerwony and other diet and nutrition experts shared tips for figuring out the best number of daily meals for your body and lifestyle.

1. Age and activity level

Dr. Connolly-Schoonen says younger individuals, particularly athletes, will likely need to eat four to six times daily. However, these numbers may change as a person ages, particularly if their lifestyle becomes more sedentary.

"As we get older, we get more insulin resistant, especially if we are not active, and then it is best to eat less frequently—three or at the most four times a day," Dr. Connolly-Schoonen says. "This is important as it takes longer to bring levels of sugars and fats in the blood back down after eating."

2. Timing matters

The number of hours you spend awake will play into your meal count.

"It is recommended not to go more than four hours between meals and snacks," says Czerwony. "Going too long between meals may cause you to become overly hungry—making you eat too quickly, too much, or make unhealthy choices."

3. Lifestyle

Are you constantly on the go without time for a sit-down meal? You may need to eat more frequent (but smaller) meals.

"For those who tend not to have time to eat throughout the day, focusing on smaller meals six times a day might be the best way to promote weight loss," says Juliana Tamayo, MS, RD, LDN, a clinical dietitian in Washington, D.C.

Some of Tamayo's go-to recommendations include a protein smoothie with berries for breakfast and a snack of hummus and pita slices.

Related: What Does Intuitive Eating Mean, Anyway?

4. Follow your intuition

You're not locked into a daily number of meals, even if you're trying to lose weight.

"The key part to losing weight is always listening to hunger cues and honoring them, but being mindful of satiety levels as well," Tamayo says.

Rydyger agrees, saying, "The frequency of eating per day can vary based on personal preferences and lifestyle. Some find success with three main meals and two snacks, while others prefer more frequent, smaller meals. It's essential to find a schedule that suits individual needs and helps maintain a calorie deficit for weight loss."

5. Consult a dietitian

You may have clicked on this article hoping to find the precise number of daily meals and feel less than satisfied. While we—or any of the experts we spoke with—can't give you the exact number, there is a way to get more personalized advice.

"Working with a dietitian will allow you to determine how often you need to eat and also what types of foods to consume in order to help you meet all of your calorie needs to allow you to fuel your body and stay fuller longer," Czerwony says.

Czerwony adds that weight loss can feel complicated and overwhelming, particularly because of misconceptions about how to go about it.

"Losing weight is much more complicated than 'eat less and move more,'" Czerwony says. "Overall calorie restriction and an increase in physical activity will not necessarily let you reach your weight loss goals in a healthy manner and achieve long-term results."

Related: The Worst Habit For Belly Fat if You're Over 50

Meal Ideas From Experts

Breakfast

Dr. Connolly-Schoonen suggests starting your day with:

• Overnight oats with berries and nuts

• Nut butter on an apple or banana

• Greek yogurt with fruit and nuts

• Avocado toast with micro-greens or arugula

• Sautéed veggies and egg white frittata

Lunch

Rydyger suggests chowing down on a grilled chicken salad with mixed greens, cherry tomatoes, cucumbers and vinaigrette dressing mid-day. Dr. Connolly-Schoonen also offered her go-to lunch, which uses leftovers.

• Start with a base of salad greens and various salad veggies, such as carrots, bell peppers, tomatoes, cucumbers and red onions.

• Add additional leftover veggies from previous meals, like roasted beets and sautéed broccoli.

• Add protein, like beans, tofu or leftover chicken or fish.

• A healthy fat, like 1/8 of an avocado or a few nuts, plus "just enough olive oil to lightly coat greens with a balsamic vinegar."

Dinner

Rydyger suggests baked salmon with quinoa and steamed broccoli for dinner.

Dr. Connolly-Schoonen's dinner recipe suggestion is:

• Start with a base of salad greens.

• Add 1 to 2 cups of additional veggies (steamed, sautéed or grilled).

• Mix in a starch, like sweet potato, quinoa, brown rice, lentil or beans.

• Add protein. "Beans or lentils can also serve as protein,"  Dr. Connolly-Schoonen says. Tofu, chicken or fish or an occasional serving of lean red meat, if desired, can, too, she says.

• Top off with a healthy fat, like using olive oil to cook and perhaps some nuts added to a dish.

Snacks

Snacks can help keep you from feeling deprived in between larger meals, so Rydyger suggests adding a few snacks to your day, such as:

• Carrot sticks with hummus

• Greek yogurt with a drizzle of hummus

Next up: The Surprising Food That May Be Good For Your Heart

Sources

• Beata Rydyger, BSc, RHN, a registered nutritionist and nutritional contributor to HPD Rx

• Dr. Josephine Connolly-Schoonen, Ph.D., RD, the director of the nutrition division in the Department of Family, Population & Preventive Medicine at Stony Brook Medicine

• Beth Czerwony, RD, a registered dietitian from Cleveland Clinic’s Center for Human Nutrition

• Juliana Tamayo MS, RD, LDN, a clinical dietitian in Washington, DC