You should be eating 3 medium sized meals a day, gradually decreasing in size (breakfast is the biggest since you have more time to burn off the calories, then dinner is the smallest since you have the least time before going to bed), and then 3 small snacks between meals (meaning youre eating something every 2 1/2-3 hours)...example -Breakfast at 7 -Snack at 10:00 (a piece of fruit and a handful of nuts or something like that...just something small) -Lunch at 12:30 -Snack at 3:30 (again, something small, maybe HALF of a sandwich) -Dinner at 6:00 Then try not to eat anything after dinner, or at least make sure you have 2 hours between the last time you eat and when you go to bed. In all of your meals and snacks, make sure it is about 60% carbs, 30% protein and 10% fat. When you're eating less more often, then it speeds up your metabolism because it is constantly processing food. Don't use snacks and stuff as an excuse to eat unhealthily or to just be eating all of the time. If you eat every 3 hours or so, it's just enough food to carry you to the next meal, keep you alert and energetic, and ensure that you have fewer cravings.