Does eating extremely light meals help lose weight?

[Foxhound3857]

I'm 5'11 201lbs and I need to lose roughly 32lbs before Christmas. I've lost about 2-3lbs over 6 days so far and partly it's been because of skipping breakfast. But I started reading up on skipping meals and found out that it's actually bad for you in the long run, and could end up messing up your metabolism enough to cause you to regain all that weight and extra down the road.

So instead, what I've started doing (aside from exercising more), is replacing the skipped meals with very, very light meals that I normally wouldn't eat. For example, my normal lunch used to be some sort of sandwich with chips. For 3 days now I've replaced that (and sometimes my dinner) with a small bowl of raw spinach and tomato with garlic sea salt. The sandwich/chips calorie average was about 500-600, and the spinach/tomato bowl replacement I'm now eating is roughly 60 calories instead.

What I wanted to know is, will meals this light be enough to keep my body from going into starvation mode, so it will continue to burn body fat instead of calories from food or muscle?

 

[lizanne]

I'm no expert but 60 calories for lunch and dinner is not a good idea. Your metabolism is going to shut down.

Exercise is great. Try cutting out bread, carbohydrates and junk food (chips). Soft drinks are a killer for a diet. Eat protein, veggies, salad, lite yogurt. But don't starve yourself.

Good luck

 

[The Mystery Machine]

Skipping meals during the day is bad because obviously that is when you are burning most of your calories.

If you skip meals in the day then later in the evening you get into the "I need to download calories" and you binge.

However to answer your calorie question for weight loss it is calories overall in a day that you need to drop to lose weight.

If you are over 40, it is harder because your metabolism is slowing and you have to add exercise.

As far as chips/sandwich VS spinach/tomatoes...yes the spinach is healthier and overall you are going to feel better eating better. You can bump up that salad in calories with protein, like chicken, cheese, nuts, etc..

 

[lizabu]

Yes. Many nutritionist recommend eating a small meal every 2-3 hours. The total number of calories consumed throughout the day should still add up to a number lower than what your body needs to stay at your current weight in order to lose weight. For example if you weigh 200lbs your body consumes 2000 calories to stay at that weight. If you consume only 1500 calories per day you will lose weight. If you lose 2lbs per week by Christmas you can lose about 20lbs. Trying to lose more than that isn't a very reasonable goal.

 

[RadioNate]

I'm no expert either but you need at least 1200 calories a day. At that amount you will lose weight but not wreck your metabolism.

32lbs by Christmas is an aggressive goal.

And 1200 doesn't mean 1000 of junk and 2 bows of spinach. I find 1200 really do able. Chicken breast, veggies, soups, high-fiber breakfast cereal, egg. I had to cut soda, treats, bread, pasta, alcohol.

The only way I've been successful at weight-loss is to log every calorie. Plan the meals. I did treat myself but had to balance it out with workouts and more calorie burning activities.

 

[The Mystery Machine]

Yes. Many nutritionist recommend eating a small meal every 2-3 hours. The total number of calories consumed throughout the day should still add up to a number lower than what your body needs to stay at your current weight in order to lose weight. For example if you weigh 200lbs your body consumes 2000 calories to stay at that weight. If you consume only 1500 calories per day you will lose weight. If you lose 2lbs per week by Christmas you can lose about 20lbs. Trying to lose more than that isn't a very reasonable goal.

Good point.

OP, you would have to go "Biggest Loser" training to lose 32lbs by Christmas. Lots of exercise and very strict diet that included super healthy foods that heightened your metabolism.

It is a lofty goal for sure.

 

[Foxhound3857]

So if I replace my normal lunch with a bowl of spinach and tomato, my body will still think I'm skipping a meal?

My dinner is always at least 400-500 calories, and I drink roughly 300 calories a day in vitamin water.

 

[Wishing on a star]

Yes, I hear that skipping meals, breakfast in particular, is not a good thing.

Smaller meals are recommended.

This provides constant fuel for your body and controls your insulin-blood sugar metabolism... I believe this to be true!

But, depending on what else you are eating before and after that... I would be afraid that what you describe would not be enough calories, and would be almost like skipping a meal. The type of calories you are describing here, with no protein or complex carbs, sounds like 60 calories 'gone in 60 seconds'.

My husband has done a lot research and has really worked on his diet.
He swears by protein and complex carbs. How about some peanut butter on healthy crackers or slices of apple??? Some cottage cheese and fruit, things like that.

 

[Foxhound3857]

Oh, of course, I don't starve myself. I keep eating light snacks throughout the day. A couple chips here, some grapes there, etc.

What I'm asking is, will replacing an occasional meal with a light bowl of spinach help me lose weight without hurting my metabolism?

I'm 23 years old, by the way.

 

[rszdtrvl]

I'm trying to lose weight as well. I am 5'4, and currently 133 pounds. My high was 136 pounds. I have a small frame, and was 103 before I got pregnant with DS, who will be 15 in December.

My goal weight is 125.

I am not a big breakfast eater. I have been eating Carnation Breakfast Essentials (instant breakfast - just add milk!) with 1% milk and some sort of fruit thrown in - frozen strawberries, frozen raspberries, or a banana. Mixed in my smoothie maker ($12 at Walmart!!).

A light lunch - half a sandwich and a bag of chips. Today was a half chicken salad sandwich and pretzels.

Dinner was a splurge - 2 pieces of pepperoni & pineapple pizza, and 3 small pieces of garlic bread.

When I get hungry, I grab a lowfat yogurt (normally under 100 calories) and eat that. And I drink a TON of water!

You have to eat, and you need to eat healthy to lose weight. My downfall is sweets. I love dessert! I am limiting myself to one cookie a day. Saving that until about 7pm to have with a cup of tea.

Good luck on your weight loss. Keep healthy items around to snack on, and make sure to eat on a regular basis. Don't skip meals!!

 

[thomas998]

I'm no expert either but you need at least 1200 calories a day. At that amount you will lose weight but not wreck your metabolism.

32lbs by Christmas is an aggressive goal.

And 1200 doesn't mean 1000 of junk and 2 bows of spinach. I find 1200 really do able. Chicken breast, veggies, soups, high-fiber breakfast cereal, egg. I had to cut soda, treats, bread, pasta, alcohol.

The only way I've been successful at weight-loss is to log every calorie. Plan the meals. I did treat myself but had to balance it out with workouts and more calorie burning activities.

Actually as long as the junk plus spinach was equal to say 1200 calories and it was spread over the day and not just a single meal you would lose weight. The biggest question is what does the OPs normal diet consist of... It is possible that a few modification to the diet with some exercise would lose as much weight in that time as was reasonable.

But losing 32 in 3 1/2 months would be a little iffy. To often we see something like the Biggest Loser and it creates a false sense of what is good and reasonable. You could drop that weight in even less time by starving yourself but if would be dangerous and you would most likely gain it all back and then some.

OP, what was your normal diet on a normal day, and how much activity do you get in a normal weekday?

 

[Foxhound3857]

Actually as long as the junk plus spinach was equal to say 1200 calories and it was spread over the day and not just a single meal you would lose weight. The biggest question is what does the OPs normal diet consist of... It is possible that a few modification to the diet with some exercise would lose as much weight in that time as was reasonable.

But losing 32 in 3 1/2 months would be a little iffy. To often we see something like the Biggest Loser and it creates a false sense of what is good and reasonable. You could drop that weight in even less time by starving yourself but if would be dangerous and you would most likely gain it all back and then some.

OP, what was your normal diet on a normal day, and how much activity do you get in a normal weekday?

I'd say about 2000-2500 calories and very little activity.

 

[Poohforyou]

So if I replace my normal lunch with a bowl of spinach and tomato, my body will still think I'm skipping a meal?

My dinner is always at least 400-500 calories, and I drink roughly 300 calories a day in vitamin water.

300 calories a day in vitamin water is 300 wasted calories of simple carbs. Take those 300 calories and use them to add things like beans, rice, whole grains, lean protein, healthy fats and whole fruits/vegetables to your diet.

As for the spinach and tomato salad, try adding 1/2 cup of black beans a a drizzle of olive oil and vinegar. When eating salad you actually need some fat in order to absorb all the nutrients in it.

If I were you I wouldn't fixate on the number of lbs you want to lose as much as the number of inches. If you're working out you will lose fat/gain muscle which will change your shape but may not impact the scale as much as you hope.

Good luck, between now and Christmas you definitely could make a big change in your appearance if you really are committed.

 

[The Mystery Machine]

Oh, of course, I don't starve myself. I keep eating light snacks throughout the day. A couple chips here, some grapes there, etc.

What I'm asking is, will replacing an occasional meal with a light bowl of spinach help me lose weight without hurting my metabolism?

I'm 23 years old, by the way.

Sounds like you are not adding up your calories. You can't eat "chips" and junk food at all for starters and expect to lose weight. You have to cut out empty calories.

Your "snacks" throughout the day is fine however you need to do a food diary for 2 weeks and find out how many calories you are eating in a day and from there you figure out your meals, snacks, etc.

You might find that you need to have several small snacks instead of a lunch or just a lunch with several calories.

 

[Wishing on a star]

I would have to disagree with the above post.

I think the more we learn, the more we figure out that it is what we are putting into our body (not as simple as a calorie count).... I am a firm believer.

 

[Foxhound3857]

I guess I could try adding some bacon bits and croutons to my spinach.

 

[Coconut36]

Oh, of course, I don't starve myself. I keep eating light snacks throughout the day. A couple chips here, some grapes there, etc.

What I'm asking is, will replacing an occasional meal with a light bowl of spinach help me lose weight without hurting my metabolism?

I'm 23 years old, by the way.

If you are not taking in enough calories and nutrients your body will often go into "starvation mode" (for lack of a better term) and hold on rather than lose. You want to have a good balance of proteins, fruits, vegetables..etc.

I recommend www.sparkpeople.com It's a free website where you can enter your details (weight and weight loss goal) and it will allow you to track your meals and give you suggested caloric intake and meal ideas so you can cut your calories without going too far.

My DH had great success having small meals every 2-3 hours vs only 3 meals a day. But he made sure he was getting a good balance of nutrients and proteins..etc. So eat a bit more often and eating lighter meals..yes. Substituting an actual meal as just a bowl of spinach..not quite the same thing.

 

[Wishing on a star]

Sounds like you are not adding up your calories. You can't eat "chips" and junk food at all for starters and expect to lose weight. You have to cut out empty calories.

Your "snacks" throughout the day is fine however you need to do a food diary for 2 weeks and find out how many calories you are eating in a day and from there you figure out your meals, snacks, etc.

ITA!

It is very clear that a handful of chips would completely throw off any realistic calorie count or weight loss goals.

Cheese, Healthy Crackers, Nuts, Cottage Cheese, Yogurt-without too much added sugar, lean lunch meats, LOTS of options.

 

[Wishing on a star]

I guess I could try adding some bacon bits and croutons to my spinach.

Again, two unhealthy and very adverse to weight loss, options.

Saturated fat and empty carbs....

There are lots of healthy options!

Processed fats and empty carbs are your enemy.

 

[HelenePA]

I guess I could try adding some bacon bits and croutons to my spinach.

How about 2-4oz of grilled chicken instead?