What to do...

It is also important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity. Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.

When you will be away from home or work, plan your snacks and take them along so that you will be able to eat regularly and won't be tempted by junk food. This may be good advice for people who stay at home, too.

But remember that it was probably snacking between meals that caused you to become overweight in the first place. It will be very important that any snacks are healthy; that they are pre-portioned so you won't be tempted to overeat; and that meal sizes are reduced to compensate for the additional calories the snacks provide.

High fiber snacks and meals also help to regulate your blood sugar level. The fiber slows down glucose absorption and your rate of digestion, keeping your blood sugar level more consistent and warding off feelings of hunger. This makes eating apples and oranges a better choice than drinking (pulp free) apple and orange juice.

From http://www.caloriesperhour.com/