Often times I'm approached by a frustrated women who can't seem reach their fitness goals. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why don't I see results? they ask. Not only are they frustrated, but they are getting close to losing hope. Do you want to know what I ask them (if they are truly eating healthy and exercising consistently)? It is a simple question that often reveals the problem behind their inability to change their bodies.

How often do you eat each day?

The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to decrease body fat or change our body shape we should eat as less and less, this is simply not true. (Or even if you already KNOW that skimping is not effective, you have a hard time buying it.)

The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result, your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat. This is true! Science has proved it. This article cannot cover all of the mechanisms that cause this phenomenon, but they include hormonal, digestive, neurological as well as complex metabolic responses.

Want better results? Eat 4-6 smaller meals each day and don't wait more than 3 hours between grazing or snacking

Eating smaller meals throughout the day forces your body to burn calories at a higher rate all day long which will eventually make a difference in your body. When you begin to eat in a "grazing" fashion your body will respond by decreasing bodyfat and decreasing the 'thermic effect of food', the metabolic term referring to the energy (in the form of calories) that your body uses when eating the right foods. (And, yes, you do need to choose foods that nourish your body-you cannot expect to boost your metabolism by eating candy and cookies every 3 hours!)

This may not be the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. I have a really hard time 'selling' this concept to most women. And why? As far as success tips go, this is about as easy as they get...so why the resistance? Here are the top 3 excuses that I hear:

1. I don't have the time. Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. I understand that some lifestyles make it more difficult than others. But, the issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.

2. I tried it and it didn't work. I simply don't believe it. There is no way that you really tried it the right way and CONSISTENTLY and it didn't work. The formula is simple: small meals every 3-4 hours. Emphasis on the word small. These aren't four course meals. You have to eat good, healthy foods that your body can translate into nourishment easily, stay active---and eat frequent smaller meals.

3. I forget to eat. When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. Eat anyway! The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. I pack a bag of food when I leave for a day's worth of appointments and everything must be gone by the time I get back home. That way I am not starving at dinnertime and I have not saved all my calories to eat in the evening. With a little effort you will be eating every few hours like clockwork. Practice, practice, practice!

Your Fool Proof Plan:

· Eat small nutritious meals every 3 hours throughout the day; eat your first within 30 minutes of waking. · Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber. This does take some planning. If you need assistance in achieving this, get it! · Your goal is to eat more often, not more calories each day. · Keep a food log - write down what you eat when you eat it and take time to review your progress. I offer to analyze food logs for every one of our personal training clients to make sure that they are fueling their bodies for success. · What should you eat? Whole grains, fresh fruits, lean protein and veggies.

When choosing your tuna for this recipe stick with albacore "the king of tuna" packed in water. Your taste buds will not be disappointed with this lightened version of the classic tuna melt. While traditional tuna melts are packed with hidden fat, this recipe uses low fat ingredients while packing the same great flavor. Yield: 4 servings

• 1 (6-oz.) can water packed solid white tuna, drained, flaked
• 3/4 cup chopped celery
• 2 tablespoons finely chopped onion
• 1/2 teaspoon grated lemon peel, if desired
• 1/3 cup fat-free mayonnaise or salad dressing
• 4 whole wheat English muffins, split, lightly toasted
• 8 slices tomato
• 4 oz. (1 cup) shredded reduced-fat cheddar or Monterey jack cheese

1. Heat the oven to 350 degrees F.  In medium bowl, combine tuna, celery, onion, lemon peel and mayonnaise; mix well.  Spread about 3 tablespoons tuna mixture on each English muffin half.  Top each with tomato slice; sprinkle with cheese.  Place on an un-greased cookie sheet.
2. Bake at 350 f. for 8 to 10 minutes or until cheese is melted and sandwiches are thoroughly heated.

Nutritional Analysis: One serving (2 open faced sandwiches) equals 280 calories, 7g fat, 31 carbohydrates and 23g protein.

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