01/6Plan your meal mindfully!
There is absolutely no doubt that healthy eating and portion control both are important when trying to lose weight. But the timing of your meals play an important part in accelerating your weight loss plan.
South Mumbai-based Consultant Nutritionist Niti Desai says that, “The timing of your meal is as important as what you eat and how much you eat. So, if you want to shed kilos fast, try to have your meals at the same time every day. People do not pay much attention to this factor, but erratic meal timing can damage your weight loss plan when trying to shed kilos.”
As per a study by Harvard University, no matter how healthy you eat, if you are not eating at the right time then it might not be effective for your weight loss schedule. Following the same schedule every day will help you maintain a balance between your mealtime and circadian rhythms. Any difference in the two can shoot up your blood sugar level by 18 percent more than normal.
The timing can also help you manage your metabolism, body-weight, obesity-related diseases and sleep cycle. So, the major question arises when should you actually have your meal to maintain the pace?
Breakfast is the most important part of a meal. It is always good to consume a high-protein breakfast between 6 AM to 10 AM when trying for weight loss. This helps to reduce the risk of accumulation of fat in the body and make you feel less hungry throughout the day. Nutritionist Niti Desai also recommends having your breakfast early in the morning. She says that it is a bad idea to skip your breakfast. As per data from the National Weight Control Registry, about 80 percent of people who had their first meal of the day clockwise were able to lose 15 kilos more weight than others.
03/6MID MORNING SNACK
Mid-morning snack is not absolutely necessary, it all depends if you are hungry or not. Our body takes a minimum of 4 hours to digest and absorb the food we eat, so it is advised to have your mid-morning snacks 2 to 4 hours after your breakfast. Sticking to this time frame would help you to stay full for a longer period of time and will keep your energy level up till the afternoon.
You should try to have your lunch before 3 PM at all cost. As per a study published in the American Journal of Clinical Nutrition, researchers examined 300 dieters trying to lose weight and it was found that people who had their lunch earlier were able to shed more kilos.
Just like your morning snack, you should have your evening snacks 2 to 4 hours after your lunch. Snacking between the meals prevents you from overeating.
“Eating small meals frequently is always a good option. Do not take long intervals between your meal as it results in overeating when you have your meal.” Try to have nuts, fruits, smoothies in your snacks. Increasing your fruit and vegetable intake also speeds up your weight loss process.
It is also advised to have light dinner at night and that too before 7 pm. As per a study conducted by Brigham Young University, researchers asked 29 men to not have anything after 7 PM for about weeks and then asked them to have whatever they want for another two weeks. It was found people who had their dinner by 7 PM consumed 244 fewer calories, which eventually helped them to shed kilos. Also, it is always advised to have food 1-2 hours before sleeping, in order to lose weight.