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How to time your meals for double the weight loss
Most of us eat from the time we wake up to the time we go to bed.
After all, breakfast is the most important meal of the day and you must start your day right.
And, of course you get a little hungry while watching TV after dinner, so a bedtime snack is in order.
But, what if that long eating window each day is what’s keeping you from losing weight and getting as healthy as you want to be?
What if shortening that timeframe is the key to accelerating your weight loss and finally getting in the shape you want?
Turns out it just might be…
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Scientific proof that time restricted feeding works
University of Surry researchers set out to investigate what impact changing meal times has on your calorie intake, body composition and your blood risk markers for diabetes and heart disease.
To figure it out, they split study participants into two groups….
For ten weeks, one group was required to delay their breakfast by 90 minutes and have their dinner 90 minutes earlier while the second ate their meals on their regular schedule.
But, guess what…
That was the only difference. Neither group was expected to stick to a strict diet or change their normal food intake in any way. In fact, they were told to eat freely — no dieting.
Yet, the people who changed their meal times lost on average of more than twice as much body fat as those who ate their meals as normal.
So, why did it work?
Why did just changing meal times result in such amazing fat loss?
Well, according to the researchers, even though the group that ate during only a specific time-frame each day wasn’t specifically trying to cut back on their calories, it happened anyway. In fact, they ate less food overall (especially in the evenings) than the control group who could eat anytime they wanted.
And, this isn’t the only study to demonstrate the big benefits of time restricted feeding when it comes to losing weight.
Research from the University of Alabama at Birmingham found that sticking to a six hour window of eating each day resulted in reduced daily hunger swings and increased fat burning during several hours at night. It also improved the body’s ability to switch between burning carbs and burning fats.
To put it simply, time restricted feeding helps burn more fat and calories so that you lose weight faster.
Putting time restricted feeding to work for you
To put the power of time restricted feeding to work to accelerate your weight loss, you can choose between two options…
Either do as the participants in the first study and eat your breakfast 90 minutes later and dinner 90 minutes earlier than your usual schedule… Or, you can set a specific eating window for your day.
Let’s say that your usual eating window is 7 am to 9 pm. That means that you have a 14 hour eating window. You could instead decide to eat only from 10 am to 6 pm to create an 8 hour window.
The choice is yours. Whatever you decide, time restricted feeding is a great way to burn more calories and fat, lose excess pounds and supercharge your health.
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Sources:
- Changes in breakfast and dinner timings can reduce body fat — University of Surrey
- When meals compete with your internal clock, fat happens — Easy Health Options
By Dr. Adria Schmedthorst
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