How to Eat Every 2 Hours to Lose Weight

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When you were a baby, you ate frequently --

maybe as often as every 2 hours.

 You would eat when you were hungry and eat until you were full. As a child, your parents probably changed these eating habits to conform to society's norm of three meals per day. As an adult, this eating plan may not be the best for your body. If you are struggling to lose weight and are already including healthy eating and exercise into your day, changing your eating plan may give your metabolism a boost.

Step 1

Consume breakfast upon waking, even if it is only a piece of fruit, egg whites, yogurt or peanut butter on whole-wheat toast.

Step 2

Eat 2 hours later. Choose from a lean meat/cheese wrap, protein shake or a handful of almonds.

Step 3

Eat 2 hours later. Choose from a spinach salad with low-fat dressing, whole-wheat pasta with marinara sauce or a grilled chicken breast.

Step 4

Eat again in the early afternoon, 2 hours later. Pick a snack-sized food such as a pear, fruit salad, tuna cup or yogurt smoothie.

Step 5

njoy another snack 2 hours later. Pick a high-fiber or protein bar, hard-boiled egg or celery sticks.

Step 6

Choose your dinner 2 hours later. Search for foods such as fish and broccoli, a chicken sandwich on whole-wheat bread, a veggie burger or lean meat with a salad.

Step 7

Finish your evening with another light snack, such as berries or non-fat popcorn.


  • Before beginning this every-2-hour eating plan, speak with your doctor to see if it is right for you.


  • Eating every 2 hours does not allow you to eat unlimited calories. Maintaining an imbalance between calories you eat and the calories you burn off through exercise is key to weight loss.

Things You'll Need

  • Healthy foods from each of the food groups