Taper your calories Make breakfast your largest meal and dinner your smallest

Although these "average" calorie amounts were divided evenly in each meal, there's one small adjustment that can increase your fat loss even further; it's called "calorie tapering." There's an old saying, "Eat breakfast like a king, lunch like prince and dinner like a pauper." This arrangement of meals from largest to smallest is wise advice. The typical eating pattern of the average American is; no breakfast or skimpy breakfast like a bagel or doughnut, then a big lunch, usually fast food or cafeteria food, concluding with a huge dinner and a late night snack.

This pattern of small to large is the opposite of how bodybuilders eat to get lean. If you want every calorie to be used most efficiently, reverse the order and eat a large breakfast, a small or moderate dinner, and avoid eating late at night. You are much less likely to store the early morning meal as fat because you've been fasting overnight. A

heavy evening meal is much more likely to be stored as fat because you burn fewer calories at night and your metabolism is slowest while you are sleeping.

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