Meal timing is an effective strategy for weight loss. In fact, when you eat is just as important as what you eat. Meal timing is more effective when it is combined with other weight loss strategies such as: counting calories, eating good fats, getting enough sleep, and learning how to reduce stress. All of these strategies will help you shed the fat and keep it off. Hypothetically, scheduling or planning your meals will help you become healthy and trim. We will discuss 4 easy meal timing strategies to incorporate in your weight loss system.
Strategy 1 – Eat Early
It is essential that you drink 8 ounces of water after waking. This cleans out toxins and replenishes the body with water. However, eating an early breakfast is just as important. Have you heard that breakfast is the most important meal of the day? Research shows that eating a well balanced breakfast will stimulate metabolism and help you lose weight. Individuals who skip breakfast or don’t eat a well balanced breakfast tend to be heavier because they stay hungry.
Strategy 2 - Shed weight – Don’t Eat Late
Timing of meals may affect more than just weight gain. Researchers concluded that eating at the wrong time may influence body function, body temperature, hormone levels, hunger and sleep; all of these factors contribute to fluctuations in weight (Contie, 2009). Eat at least 3 hours before bedtime to control body weight. If this is not possible, try to drink herbal tea or eat a piece of fruit (low in sugar – cantaloupe) or vegetable (carrot or celery stick).
Strategy 3 – 30/45 Exercise Rule
Eat 30-45 minutes after you exercise. You must nourish the muscles after exercise. This is important for those who want to gain muscle mass or get stronger by weight lifting or other intensive exercises. Try to eat at least 10-20 grams of protein after exercising because studies show that the body needs protein after a long workout; Protein is needed to build and repair muscles among other things. Protein also keeps you full and helps you burn fat. Overall, protein plays a crucial role in helping you lose fat and maintain muscle mass. Grab a fresh protein shake at the gym or on your way home from the gym. Prepare a high protein meal before you work out so that it will be ready after you exercise.
As mentioned above, meal timing alone can be a very helpful strategy to get those last few pounds off. However, to get the greatest desired effect incorporate exercise, limit caloric intake, get enough sleep and use strategies such as meditation or yoga to reduce stress.