Cheryl Forberg, RD. Biggest Loser Nutritionist

The non-meal skippers on the other hand, consumed the same number of calories each day, but the calories were distributed throughout the day at 3 regular meal intervals. The non meal skippers maintained healthy blood sugar levels.

Another problem with skipping meals is that by the time meal time rolls around, you're so hungry, it’s easy to eat too much and very often choose the wrong things. Who wants to nibble on carrot sticks when you’re starving? Fat has more than twice as many calories as protein and carbohydrate. It satisfies hunger very quickly and often plays a big role in unhealthy meal choices made by meal skippers.

The other problem with skipping meals is that when you wait too long to eat, you lose sight of your body's natural hunger cues. You don’t really know when you’re hungry anymore (and when you’re too full). Here is a sample of a hunger scale from my friend and colleague Lisa Sasson MS RD, a clinical professor of nutrition at New York University.

Hunger Scale

1. Famished/starving. Don’t allow yourself to be this hungry; this is what happens when you skip meals.
2. Very hungry; can’t think of anything else but eating; maybe cranky; low energy.
3. Hungry; stomach feels empty
4. Just starting to think about eating again; maybe a little bit hungry
5. Satisfied; not really thinking about eating; stomach feels fine; alert and good energy level
6. Fully satisfied
7. Had plenty to eat; may take a few more bites because it tastes so good even though you know you probably shouldn’t
8. Very full; probably ate a little too much but it tasted really good
9. Very uncomfortable; bloated; tired; don’t feel great
10. Stuffed (need to loosen your clothing); never allow yourself to be this uncomfortable

Lisa recommends that people eat when they feel around # 3 and stop around 5 or 6 (satisfied). It’s ideal to stay in the 3- 8 range.

And if you're not in the habit of eating regular meals throughout the day, try to set up a schedule that works for you. Successful contestants on the show and people following the Positively Ageless plan learn over time that 3 regular meals and 2 snacks each day are one of the most important secrets to successful weight loss.