Losing weight can truly be a challenge at times, meaning you can still fail to see progress even if you have altered your diet.
Sometimes the calorie count is not the secret, especially when there are other factors that come into play.
Many people do not realize that meal times have an effect on your weight loss efforts. Specifically, eating earlier in the day may help you lose weight and burn more fat.
Putting your mealtimes earlier will improve fat burning and metabolism. It will also reduce the hunger hormones in your body.
The Effect Of Meal Times On Weight Loss
One of the surefire ways to lose weight is to watch what you eat and when you eat. The combination is vital as proved by research.
A published study has looked into the significance of mealtimes in losing weight. They believed that the timing would affect the person’s metabolism in a huge way.
The study compared 2 groups who ate the same meals for 4 days, although the meals were served at different times.
The first group ate earlier than the other group, with their first meal at 8 am and the last at 2 pm. They would then not eat for almost 18 hours.
The second group, on the other hand, ate for the last time at 8 pm, fasting only for 12 hours. They would follow the same routine for the 4 days, and they were tested to check their metabolism, appetite, weight, desire to eat, and hunger hormone.
The findings of the study stated that participants in the first group (time-restricted feeding) reported a reduced appetite and lower levels of hunger hormones. They were also found to have burned more fat daily.
How To Lose Weight Effectively
If you are planning to lose some weight, you need to first set your goals. Make it as clear as possible, so that you can plan the steps that will get you to the finish line. Moreover, you need to make sure that the goals are achievable.
Afterward, you can plan your diet and meal times so that they can help you achieve your weight loss goals.
Incorporate your exercise plans so that you have enough energy and nutrients to sustain your workout and your daily activities. If needed, talk to a dietician to make sure you are fully nourished.
Here are some tips you can follow in making your new diet and mealtime plan.
1. Eat Smaller Meals At Regular Intervals
Smaller meals have been proven to help in weight loss as opposed to eating bigger but fewer meals. A good tip is to break down your main meal into smaller ones that you can eat at regular intervals.
2. Longer Fasting Time In The Night
As the study concluded, eating your day’s last meal earlier contributes to weight loss. Try to target eating before 7 pm, although earlier is better.
3. Watch Your Snacking
When you have huge gaps between meal times, you will tend to snack in between, which can increase your calorie intake.
Thus, try to limit the time gap between meals and avoid the temptation to eat something between them.
The body needs time to process your food properly and at the same time, burn the calories. This is the reason why the timing of your meals can have a huge effect on your weight.