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Tip #1: Snack Often One simple and very satisfying way to keep ghrelin in check is to avoid an empty stomach altogether. You can do this a couple of ways. First, you can ditch the traditional 3 square meals a day and opt for 5 to 6 mini meals (ranging from 200 - 400 calories/meal depending on your size and activity levels). If you like your 3 square meals you can just plan a small snack between each meal so that your stomach never gets too empty. Tip #2: Snack Smartly Obviously, when trying to lose fat and maintain a healthy weight it's not just about how often you eat, but what you eat as well. This isn't earth-shattering here. You know you need to choose healthy foods to eat and snack on.