How can I lose weight eating five meals a day?

“Five healthy meals delivered each day!?!? How can I lose weight eating five meals a day?”

This is a common question we receive when we discuss “eating” with friends, clients and during small-group presentations. We wanted to open up this discussion with our online community as well, since it seems to be a fan favorite!!

There are lots of benefits…

There are numerous benefits you can receive from eating small portioned, nutrient dense meals every 3 to 4 waking hours. When you begin eating this way, it helps reduce cravings and feelings of deprivation, supports your metabolic rate and keeps your blood sugar levels stable. All of which lead to more consistent energy levels and fewer cravings. Additionally, the steady flow of amino acids and glucose you receive from eating often “feed” highly metabolic muscle tissue and avoid the body’s typical starvation response acquired from going prolonged periods of time without eating.

Eating often is the most proficient method for elevating and maintaining your metabolic rate. When your body receives a steady stream of nutrients, it becomes convinced that food is always coming and therefore there’s no need to store calories. On the other hand, when you go prolonged periods without eating (under the incorrect belief that this is the best method for losing weight) your body will perceive this as a famine and respond by slowing down all metabolic processes and hoarding all consumed calories.

Lastly, there’s the “thermodynamic” response to food. When you eat, you give your metabolism a boost, which in turn, burns more calories and gives you more energy. This is known as thermogenesis, a course of action in which the body burns calories through the process of digestion.

While there are numerous benefits to eating often, there are also numerous detriments from going extended periods without eating. If you do not consume the right meals at the right times, your body will rebel against you by hoarding calories, depleting energy, burning muscle and lowering your metabolism to a mere crawl.

F A Q’s …What are the basic mechanisms that control body weight?

1.  Your Weight: Particularly the amount of fat your body stores, is a reflection of the balance between your energy intake and energy expenditure. Energy intake is everything you eat or drink which contains calories (kilocalories) or units of energy. Energy expenditure is the amount of calories that your body burns up for fuel while living and working every day.

2. Your Activity: Energy expenditure can be divided into three categories:

  • The first is your basal metabolic rate (BMR), which is the amount of calories your body requires at rest, for example lying down and doing absolutely nothing. This accounts for approximately 60% of energy used in an average person.
  • The second category is Unrestricted Physical Activity (UPA), the amount of energy you use in activity… moving, talking, and so on, which accounts for an average of 30% of calories used.
  • Lastly there is Specific Dynamic Action (SPD), this is a dietary thermogenesis, described as meal-induced heat production or the calories used up in eating, digesting, absorbing and using food. This accounts, surprisingly enough, for about 10% of our use of calories.

3. What You Eat: All these factors are variable, as is the amount we eat (i.e., the amount of energy we provide the body through meals). If energy input and energy output remain in balance, our body weight remains stable. If energy input is higher than energy output, the surplus energy eaten as food and not required by the body is stored as body fat. If energy output is higher than energy input, the body fat stores are mobilized and converted back into energy. If this happens over a period of time, we lose body fat and therefore weight.

4. Your Metabolic Rate: The amount of your energy output over a period of time is known as your metabolic rate. The rate at which the body burns up calories both at rest, during physical activity and via dietary thermogenesis can all vary considerably with factors such as gender, age and weight, body composition, the duration and intensity at which you carry out work, and the type of food you eat. There are also other factors at work, genetic, hormonal, and so on. The World Health Organization estimates that basal metabolic rate (BMR) alone can vary by as much as 25% up or down between individuals of similar weight. Add on to that all the other variables and you can see why some people have to eat a little, and some people a great deal, to maintain their body weight in status quo. If you’d like to check out our “tools”  including a BMI Calculator.

Hopefully, this gives you a little more detail as to “why” we provide our clients with five smaller healthy meals delivered to your doorstep (breakfast, lunch, dinner and 2 snacks) each day rather than two or three larger meals.

At Success Meals KC, we provide fresh prepared meal delivery daily to numerous clients in Kansas City! How does this work?

  • We first establish the calories required to meet your specific objectives. Whether those objectives are to create a weight loss plan with healthy meals delivered to your door or if you are looking for a convenient, healthy way to maintain your weight.
  • We divide your calories over five meals per day. (breakfast, lunch, dinner and 2 snacks)
  • After your customized profile is established, our chef and her team at Success Meals, prepares 5 small portioned, nutrient dense meals that are personally customized especially for you 5 days a week, Monday through Friday.
  • Customized, healthy meals delivered to your doorstep before 6AM each morning for you to enjoy!


Meal delivery Kansas City is our specialty! If you would like to try our healthy meal delivery, signing up for our Free Trial Offer is the first step to enjoying healthy, delicious meals delivered to your door! Or you can call us today at 913-894-6325… we look forward to working with you!