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Eating more meals can help you maintain a lower body weight. This is probably due to several factors including increased thermic effect of food, lower blood glucose and insulin peaks, and improved leptin signalling.

In the following study, BMI and WHR decreased significantly along with the increase of the number of eating occasions.

Abstract

If losing fat is your primary goal, as opposed to athletic performance or lean mass preservation, then exercise should be performed on an empty stomach.

Researches have demonstrated that even small elevations in plasma insulin inhibit fat burning during exercise. Both protein and carbohydrates elevate insulin.

Abstract