Eat More-Lose Weight

Amy Lee Martin

Amy Lee Martin

The following is a guest post by IFBB Professional Athlete, Amy Lee Martin.

The Benefits of 6 small meals vs. 3 large meals

Often times when people are trying to lose weight they make the mistake of slashing their calories and eating fewer meals.  The good news is that the opposite is true.  In fact increasing your number of healthy meals per day will ensure faster weight loss progress.

So why does cutting calories hurt you?  Here is the chain reaction:

  • Restricted calories = Slower Metabolism
  • Slower Metabolism =  Starving Body
  • Starving Body = Very little Calorie Burning

When calories are restricted your metabolism slows down and kicks your body into starvation mode.  When your body is starved it cannot burn any extra calories; it thinks it needs to hold on to all of them just to survive!

So what is the solution?  That’s easy, healthy meals, more frequently.  Eat 6 small meals per day instead of 3 large meals.  (Keep in mind that I am suggesting dividing the food from your 3 larger meals into 6 smaller meals).  Eating more frequently has all of the following benefits:

  1. Increases your Metabolism and allows your body to burn more calories.  Bonus:  If you remember to include healthy high protein foods like lean meats at each of your meals you will find that your metabolism goes into overdrive!
  2. Increases your energy levels and helps you maintain hunger cravings.  Eating more frequently helps your body maintain a balanced blood sugar level which helps prevent hunger attacks.
  3. Helps build and maintain muscle especially when paired with cardio and strength training.

To summarize

Make eating 6 healthy meals a priority and ensure yourself faster weight loss progress!

About the author

Amy Lee Martin is an IFBB Professional Figure Athlete; Nutritional & Training Coach, Fitness Model

Amy has always considered health and fitness a big part of her life.  Growing up she excelled in gymnastics, cross-country and track and field.  After organized sports Amy began leading group fitness; teaching classes like step, bootcamp as well as strength and resistance programs.  Seeking new challenges Amy began competing in NPC figure competitions.  Competing only briefly as an amateur Amy earned her IFBB professional status in July 2008 at the USA Championships in Las Vegas, NV.  With her strong background experience in fitness, training and nutrition she is determined to EMPOWER WOMEN to achieve their fitness goals.  Amy currently provides fitness tips, training advice and nutritional coaching. She is also available for appearances, photo shoots, and spokesperson opportunities.  More information can be found by visiting, and be sure to follow her on Twitter.

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8 Responses to “Eat More-Lose Weight”

  1. Carol says:

    Amy, you’re so beautiful.
    Thank you for writing this. I’m always stuck wanting to eat less. Mentally, it just seems backwards to eat more ti burn more. Do I have to exercise more as well, or will just switching over to eating more smaller meals during the day do the job?

  2. Tom says:

    @Todd, look at you go – got an IFBB pro to write you a guest post. You’re moving up in the world. :)

    @Amy, great article. It took me a long time to get it through my head that eating in this way was the way to go. I actually feel less hungry throughout the day because I’m pretty much always eating. That’s awesome!

  3. Todd says:

    @Tom – Yes, we’re very honored to have Amy doing a post for us. She has an open invite to do more.

    @Carol – I’m hoping that Amy will stop by to answer your question. I’ll just say that just by changing your eating habits, and what you’re eating is probably a bigger factor than just adding in exercise. I always say that abs are built in the kitchen, and not the gym.

  4. [...] This post was mentioned on Twitter by Todd Boyer and Amy Lee Martin, Tiffany Bolger. Tiffany Bolger said: RT @PhitZone Eat More-Lose Weight – this makes so much sense to me, luv my food! [...]

  5. Yep. Spot on there. I tell everyone the same thing. My problem is beer. I love beer. I need to do a zillion crunches in the next 2 weeks because I’m being flown out for a photo shoot for a magazine article I’m going to be in and I want to be uber hot.

  6. Todd says:

    @Julie – If only there were a “drink more-lose weight” article. :)
    Bag the crunches. Put the EA Sports game on the “INSANE” level, swim while you’re at the pool, and just say NO to the beer until you’re done with the photo shoot. Wow, I know somebody famous, and in a magazine. hehe

  7. lipo says:

    It seems the saying ‘moderation is key’ is very evident here. Since I’ve been losing weight, I’ve actually had more meals per day than when i was eating badly, but I just have a little amount per meal, so it seems like my body is very full but in fact it is not. A great little trick there :)

  8. Farouk says:

    that’s very useful, quite interesting facts
    thanks for posting them :)

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