Does this sound familiar? You awaken with all the motivation in the world to eat healthy and make great food choices for the day. You cruise along effortlessly through your work day but something happens on the stressful commute home, and by the time you walk through the front door after 6:00, you are ready to eat any small animal that isn’t moving too fast for you to catch it.
You start making dinner but in the process you snack on a little of this and a little of that, and by the time dinner is ready, you have not only consumed your dinner calories but you have nearly doubled it. And it doesn’t stop there. With dinner over, the sweet cravings take over and suddenly you find yourself face first in a pint of Ben and Jerry’s, not sure what just occurred.
If this sounds like you, you are not alone. Healthy eating resolve wanes as the day goes on and although there is definitely a mental component that is in play, this problem could be eliminated with just a few tweaks to your day’s eating schedule. Maintaining a food distribution system that enables your body to use the calories consumed during daily activities will keep blood sugar levels steady and will prevent the body from converting sugars to fat for storage.
Research has shown that the timing and consumption of food throughout the day can have a dramatic impact on a person’s weight. Making small changes to your meal plan will influence how your body uses the calories and hormones that are produced when food is consumed, and that will alter your waistline.
Tips for meal timing:
Eat Breakfast – You should eat something first thing in the morning and it should be enough to get you through to lunch. Make it at least 300 calories of high fiber carbs that will take time to digest, and always include hunger-satiating protein. Two egg omelet with veggies and a piece of toast is a great choice.
Make Lunch You Dinner – Eat your largest meal of the day at noon. This will give your body time to burn the calories consumed while also being able to use the cortisol that is produced anytime food is eaten. An easy fix for lunch is leftovers from last night’s light dinner…just add a carbohydrate to lunch.
Be Prepared with a Snack – Be sure to have a 200 calories high fiber and protein snack ready so you don’t arrive home ready to eat your arm off. An apple with a tablespoon of peanut butter is perfect to hold you over until dinner.
Keep Dinner Low Carb – Fish with veggies. Turkey burger wrapped in lettuce. Both are fabulous choices because they will keep your blood sugar from spiking and possibly interfering with sleep. In addition, dinner should be consumed at least three hours before going to bed. This gives your body time to digest your food and place its focus during sleep on repair and regeneration of cells.
Providing yourself with food earlier in the day will allow your body to release fat stores and use up the calories it has been provided early in the day. Give it a try and see how it changes your view on time at home after dark.
To learn more about making more changes to your diet and achieving permanent weight loss, click here