When trying to lose weight, it is necessary to review many of your daily habits, in addition to your diet, in order to optimize your efforts. And while you may be choosing the right foods, one thing you may be neglecting is the time you choose for your meals.
And while calories remain the same throughout the day, what changes, according to dietician Melissa Mitri, is that your body usually digests food more productively in the first part of the day. This is in order to use the food you consume for energy instead of storing it as fat. Your hormones, such as insulin, are behind this process.
Leave a gap to «relax» the metabolism
She suggests between 7 am and 3 pm to eat your meals. In a recent scientific study, it was found that eating exclusively during those times can lead to more effective weight loss, blood pressure control and improved mood.
However, that doesn't mean you can't start your breakfast earlier. Although this time is «ideal», you can eat your dinner up to 7 pm.
If this time limits you, experts recommend that you consume the majority of your calories earlier in the day. Schedule an eight to 12 hour eating window, such as 8am to 8pm, so that you don't eat for at least 12 hours, allowing your metabolism to «rest».
This «fasting window» has been shown to be more beneficial for weight loss, according to experts.
Lose weight with a good breakfast
Research shows that you can lose more weight by choosing to eat more calories at breakfast instead of dinner. Experts recommend eat more protein earlier in the day, as this habit will help you regulate your hunger hormones.
This can help you reduce your overall calorie intake and research also shows that we burn more calories after a morning meal than after dinner.
For a great protein-packed breakfast, consider an omelette with a serving of fruit and low-fat yoghurt.
For the rest of the day, ground turkey, fish, lean chicken, seeds, nuts, lentils, lentils, beans, tofu and low-fat dairy are all excellent sources of protein.
