What we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximise fat burning and keep hunger at bay. These eating rules for weight loss help maximise your efforts.
1. Aim To Eat Every 3 To 4 Hours
Most people eat three meals and one snack, while others may prefer four smaller meals; you’re free to find the combination that works best for you. Timing your meals in this way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol. You should also enjoy your meals at the same time every day. Research backs this up: changing food timing impacts the intestine and is related to Crohn’s disease and intestinal inflammatory diseases.
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2. Eat Within One Hour Of Rising
Your mom was also right when she told you breakfast was the most important meal of the day. When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Plenty of research shows that those of us who skip breakfast are actually heavier. Missing out on a healthy morning meal also increases stress hormones. It might not suit your internal clock, but can be taught over time. Research shows skipping morning meals is causally linked to obesity
3. Avoid Eating Within Three Hours Of Bedtime
Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. Research also shows that eating within two hours before sleep increases the probability for obesity by five. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day. If you must eat before bed, opt for a light meal or snack that’s high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.
4. Start The Day With Protein
For better appetite control throughout the day, try combining your starchy carbs at lunch, or after your workouts. Sticking to eggs or protein smoothies for breakfast can boost your muscle growth benefits and give you a healthy start on getting your daily protein intake. Experts agree that 20 to 30 grams of morning protein is a good number.
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5. Eat Within 45 Minutes Of Finishing Your Workout
Experts note that this strategy is considered an optimal way to maximise recovery and muscle rebuilding. This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.
6. Never Do Your Weight Training On An Empty Stomach
You will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.
7. Focus On Your Food
Do not eat while you are doing anything else (i.e., watching TV, working, surfing on the computer, etc.). Focus on chewing your food and relaxing while you eat. This mindful approach means you’ll register fullness faster, feel more satisfied and build a healthier relationship with food.
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8. Eat Protein First
Eat the protein on your plate first to help speed the signal to your brain that you are full.
9. Drink Alcohol Last
If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.
