Should You Eat Little and Often to Lose Fat?
At FitSquad, one of the most common things we hear is:
“Should I be eating every 2 to 3 hours to burn more fat?”
You’ve probably seen people in amazing shape—bodybuilders, athletes, fitness models—eating six small meals a day. It’s easy to assume that this must be the secret to getting lean.
The idea is that eating more frequently keeps your metabolism working harder, helping you burn more calories and stay lean. It sounds logical, and yes, when we look at general trends, people who eat fewer meals tend to have higher body fat and more health issues.
But here’s what we want you to understand:
Just because something is commonly believed doesn’t make it true. And just because something works for someone else doesn’t mean it’s the best choice for you.
Let’s break it down.
What Does the Science Really Say?
We’re focusing here on fat loss, not muscle building where meal timing and protein distribution matter more.
When researchers compared people eating three larger meals a day versus those eating six smaller ones, the results were clear.
If total calories are the same, it makes no difference to fat loss.
It doesn’t matter how many meals you eat. What matters is how much you’re eating across the whole day.
You might also hear that “eating more often speeds up your metabolism.” While digestion does use energy, studies have shown that spreading meals out doesn’t actually help you burn more fat. In fact, in some cases, those eating just one big meal used slightly more energy, though the difference was tiny and made no real impact on results.
So, to be clear:
Eating little and often won’t make you lose fat faster.
So... What Should You Do?
Here’s where it gets personal. The best way to eat is the way that suits your life—your work schedule, your energy levels, your hunger cues.
At FitSquad, our advice is simple:
Don’t stress about meal timing.
Focus on the things that actually move the needle.
Here’s what we recommend for fat loss:
✅ Be in a calorie deficit – this is the foundation of fat loss
✅ Eat enough protein – helps preserve muscle and keeps you full
✅ Fill your meals with vegetables and fibre – for digestion and satiety
✅ Drink plenty of water – often we confuse hunger with dehydration
✅ Limit ultra-processed foods – these make sticking to your plan harder
✅ Stick to something you can actually follow – because consistency wins
You don’t have to eat every few hours. You don’t have to eat breakfast if you’re not hungry. You don’t have to copy what fitness influencers are doing on Instagram.
What Works for You?
Some of our team members prefer smaller, more frequent meals because they feel more energised and less bloated that way. Others prefer three bigger meals and no snacking. Both approaches can work. It just depends on how your body responds and what fits into your day.
The key takeaway is this:
There’s no “best” meal frequency. There’s only the one that helps you stay consistent.
When your nutrition fits into your life—rather than interrupting it—you’re far more likely to stick with it, enjoy the process, and see results that last.
Need Help Finding What Works for You?
If you're tired of fad diets and confusing advice, we’re here to make it simple.
Speak to one of our FitSquad coaches or nutritionists to get a personalised meal structure based on your lifestyle and your goals. We’ll help you eat in a way that works for your body and your schedule without stress or second guessing.
References (For Those Who Want to Dig Deeper):
Cameron JD, Cyr MJ, Doucet É. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103(8), 1098–1101.
Verboeket-van de Venne WPHG, Westerterp KR. (1991). Frequency of feeding, weight reduction and energy metabolism. International Journal of Obesity, 15(6), 455–461.