First let me ask you a few questions.
1. Are you later in the day type of eater? I am not asking if you are a late night eater, but rather do you consume more of your calories after 3pm rather than before 3pm?
2. Do you eat a real small breakfast or skip it all together some mornings?
3. Are you hungry at all in the morning for breakfast or do you eat it just because you know you should?
If you answered yes to either of these questions then make sure you read every word of this article.
The basis of weight loss and the simple foundation is that you should eat less calories than what you consume in food or drinks.
We know the basic foundation, but in many individuals this foundation just doesn’t work because of different hormone levels, environmental toxins, stress, internal inflammation and don’t forget your Life.
So it is clear that not every program works for every person and some have additional challenges they need to overcome before their body will start to shed the pounds and why you can’t lose weight.
There are 3 KEY areas that EVERYONE needs to recognize and take command of if they want to overcome those challenges and lose weight.
These 3 areas are:
- Healthy Eating
- Nutrient Timing
I am sure you knew about Exercise and Healthy Eating, but do you know and understand nutrient timing?
As important as the first two are the 3rd one “nutrient timing” may be even more important when you can’t lose weight.
Getting back to the questions I asked you at the beginning of this article. If you answered yes to any of those then this study that was conducted explains why.
In fact, the timing of your meals could be the exact reason why you struggle with losing weight. It could also be the reason why you are not hungry, why you eat later in the day and why you eat a very small breakfast or none at all.
Researchers looked at nutrient timing of meals and the influence it had on weight loss and here is what they found.
They found that those who ate more of their calories in the late afternoon and evening lost less weight and showed a slower weight loss rate than those who ate more of their calories earlier in the day.
This occurred even though the calorie intake, type of calories, calories burned, appetite hormone levels and length of sleep were essentially the same between the two groups.
So why is that?
This is the interesting part. The researchers found that the late afternoon eaters had less for breakfast and skipped breakfast more frequently than the group who ate more of their calories earlier in the day.
The study concluded that those who ate later in the day directly influenced the success of their weight loss or more like lack of success.
If you find yourself with slow weight loss or you just can’t lose weight take a few minutes and look at what you are doing. More importantly track what you are eating for 3 days and record the times that you eat along with the calories consumed at those times.
If you are eating a minimal breakfast, consuming most of your calories in the afternoon or later, or eating the wrong food combinations then you need to change things up.
Here is what you can do to solve this:
1. Eat a balanced breakfast of two thirds protein and one third carbohydrates. One example would be 2 eggs, a serving of greek yogurt and an orange. Another example could be 1 hard boiled egg, glass of skim milk and a high protein pancake.
2. Give your metabolism a boost with proven metabolism boosting nutrients such as Advantra Z, cayenne pepper, and raspberry ketones. Don’t settle for any generic version of these ingredients. Look for a formula that has clinical research proving the formula and ingredients work and are safe. Here is one of the few formulas on the market today that has research proving the formula works and is safe. Doctor proven metabolism boosting formula >>
3. Limit your food intake after 3pm to a low carb plan. So your dinner should consist primarily of lean proteins, and vegetables. Cut up some vegetables to keep in small bags in your refrigerator so you can always have a low calorie, fiber reach food available to snack on if you are hungry. Adding vegetables to your dinner will also help provide fullness so you don’t overeat on the calories. If you need some help with meal planning grab 30 days of FREE meal plans here.
4. Keep a food journal for 7-10 days or until you get in the habit of changing the timing of your calorie consumption. You don’t have to necessarily track the calories, but write down the foods you eat, quantities and beverages you consume along with quantities. A quick scan of your food journal will tell you if you shifted more of your daily calories to earlier in the day and reinforce the habits you need to create.
Follow these 4 things and you will quickly change the way your body digests and utilizes the food as well as speed up your metabolism so that you are burning more calories each and every day.
Garaulet M, Gomez-Abellan P, Alburquerque-Bejar JJ, Lee Y-C, Ordovas JM, Scheer FAJL. Timing of food intake predicts weight loss effectiveness. International Journal of Obesity. 2013 Jan 29. doi: 10.1038/ijo.20123.229.