Weight Loss Diet Strategies: Part Four
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There is an overwhelming amount of information in the weight loss diet industry, which leads most dieters very confused and frustrated. I will do my best to clear up this confusion so that you can finally achieve your weight loss goals. The following 5-part article will help you structure a weight loss diet that is right for you – one that produces the best possible results!

But before you read this below article, you should first take our FREE Fitness Analysis! You'll receive specific recommendations on a very effective weight loss diet based on your responses to our brief questionnaire. You'll also receive the new e-book, Big Fat Lies absolutely FREE of charge. Click here to get started!

How Often to Eaton Your Weight Loss Diet
Now that you understand the importance of listening to your body for signs of hunger and fullness and choosing portions that are right for you, let's look at another effective strategy to ensure the success of your weight loss diet: small frequent meals and convenient ready-to-eat snacks.

The frequency of how often we eat per day ("meal frequency") has been shown to greatly affect how fat we are. Many studies have concluded that those who eat 4-6 smaller meals per day have less body fat than those eating 2-3 meals a day, despite the fact that both groups eat about the same number of calories. Eating only 3 times a day requires us to go too long without eating. By the time lunch or dinner rolls around, we are so famished we eat anything easily available. Eating small, healthy snacks in between meals not only prevents you from gorging; it increases your metabolism and helps you feel energized and satisfied throughout the day.

Eating a large meal increases the opportunity for fat cells to extract fat from the blood and, therefore, grow bigger. Fat cells can actually adapt to a pattern of large, infrequent meals by becoming more efficient at storing fat. In addition, a 2-3 meal-a-day pattern causes the body to face long stretches without food. This eating pattern tricks the body into thinking it's in a state of starvation, initiating physiological changes that actually slow down your body's resting metabolic rate, the number of calories "burned" at rest.

This occurs because your body is trying to conserve energy and prevent starvation. A reduction in metabolic rate slows fat loss. This is another reason why traditional weight loss fad diets do not work. Our body responds to the reduction in calories as if it were starving and our metabolism slows down.

When to Eat on Your Weight Loss Diet
Calories consumed at dinner and later are more likely to be stored as fat than those consumed in the morning or mid-day, simply because in general, we are less active at night. It is therefore very important that you eat the right balance of fat, carbs, and protein at the right times and that you do not overeat when on your weight loss diet.

In addition to eating smaller meals more frequently, try to plan so that you don't eat your largest meal late at night. The body's metabolic rate has a natural cycle of highs and lows, peaking late in the day and dropping to its lowest level during sleep. It makes sense to avoid putting a large meal into your system after 8pm (in general - this really depends on when you go to bed) when your metabolic rate is beginning to slow down. If you do feel hungry after this time, you don't need to go to bed hungry; just eat something especially healthy and in a small portion. Remember: you may want to try drinking a large glass of water to see if that helps control your hunger/cravings.

If it is not possible to avoid a late dinner, eat a small snack prior to the meal so that you don't lose control and overeat later. By sitting down to dinner pleasantly hungry rather than famished, you will make wiser food choices and likely stop eating when you are pleasantly full.

Also pay attention to the quality of the foods you eat at dinner and/or later in the evening. Since the foods you eat in the evening are less likely to be used as energy and more likely to be stored as fat, eat a well-balanced meal low in fat and low in simple carbs (sugars and processed foods) and higher in protein. Remember that it takes up to 20 minutes for your brain to realize you are full. Eat slowly and take a break before deciding to go back for seconds; this gives your brain time to catch up with your stomach. Then decide if you really want more.

Be sure to check out Part Five for additional strategies for an effective weight loss diet! And don’t forget to take our FREE Fitness Analysis for personalized weight loss diet advice and to receive the new e-book, Big Fat Lies, absolutely FREE!