Manipulate meal timing and frequency

Small, frequent meals have an amazing effect on your metabolic rate. All else being equal, having five or six small meals will always produce better results than two, three or four meals. If you're currently eating only three times a day, increase it to four. If you're eating four, increase it to five. Women should optimally aim for five meals, men for six. If you're already eating five or six meals per day, it is unlikely that adding more meals will help substantially, but you could experiment with as many as seven. Going beyond six or seven is not recommended because you'll probably only be awake 16 to 18 hours per day. Because it takes about two to three hours to digest a meal, compacting your schedule to eat more than six to seven times a day doesn't make sense because you'll be piling more food on top of the last meal's undigested contents.

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