Number of meals per day
This should be obvious now that you have read the last paragraph. If you eat a small number of large meals your body doesn't need the energy, so stores it as fat.
You will often find yourself hungry in between because of sugar crashes causing you to eat more than you would like to.
If you split your meals from 3 to 5 or 6 smaller meals per day there will be several advantages. The first is that you will not feel hungry in between meals. The second is that you will benefit from the calories burned during more digestion activity. The third is that you will use more of the food you take in and store less as fat.
It may seem difficult imagining eating 6 meals a day, but it doesn't have to be hard at all. Two of those meals can be a healthy snack. There is nothing saying a snack is not a meal. Just remember to give yourself a smaller portion size when you eat your "main" meals.
Timing of foodThe tradition in modern times seems to be a quick breakfast, sandwich at lunch and then a large evening meal. When thinking about losing weight, this is the complete opposite of what you should be doing.
If you are eating your largest meal in the evening or at night, then most of the calories aren't going to be used and will just be stored as fat. It is important to eat a moderate breakfast because this will increase your metabolism and help burn more calories at your maintenance level.
Eating 6 meals a day definitely helps with this problem as all your meals will be a similar size.
It is important to eat the correct foods at breakfast. High sugar foods like cereal and fruit juice will start the sugar crash cycle and this is not what you want. Scientific research shows that low GI foods are the best.
IMPORTANT: You do not need food after 8pm at night. If you feel hungry because you usually eat then, you can train yourself not to need food after this time by eating less and less each day. See snacks and food mentality for more details on this.