When and How to Eat for the Best Weight Loss Results

We all know the foods we eat have an enormous impact on our health and our weight. But, did you know that when and how we eat can also make a huge difference in your weight loss efforts?! It’s true; eating at the appropriate times throughout the day will help to maximize fat burning and keep hunger at bay. Below is the breakdown on when and how to eat for the best weight loss results:

Aim to eat every 3 to 4 hours.

Many people eat three meals plus one snack, while others prefer four even smaller meals. Use whichever combination works best for you. By timing your meals every 3 to 4 hours, you’ll improve your fat loss by preventing excess insulin, and balancing the stress hormone cortisol. Plus, it allows leptin to effectively control appetite and metabolism. All good things. Try to enjoy your meals at the same time every day as well, just stick to it, and it will become habit, we promise!

Eat within 1 hour of rising.

Seriously, we should all know better than to skip breakfast anymore! It truly is the most important meal of the day. Skipping breakfast means you lose all of its stimulating benefits on your metabolic rate. Plus, you’ll be more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the rest of the day. Research has shown those who skip breakfast are actually heavier, and you’ll increase stress hormones.

Never eat within 3 hours of bedtime.

Avoid eating near your bedtime at all costs. Noshing before bed raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release, all of which decreases the quality of your sleep. Furthermore, interfering with the quality of your sleep will lead to more cravings and a great likelihood of overeating the next day.

If you must eat before bed, opt for a light meal or snack that's high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.

Start the day with protein.

Let us reiterate: breakfast really is the most important meal of the day. For best results, stick to protein during breakfast and you’ll eat less throughout the day. Enjoy your starchy carbs at lunch, dinner, or after your workouts for better appetite control for the rest of the day. Speaking of workouts…

Always eat within 45 minutes of finishing your workout.

This is the one meal of the day when it’s okay to go higher with carbohydrates, but keep the fat content low. For example, a smoothie with juice, fruit, and protein powder is perfect, but skip the flaxseeds or oil.

Never do your weight training on an empty stomach.

You will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.

Focus on your food.

Ban yourself from “dining” in the living room or at your desk. Sit down and enjoy your meal and don’t focus on anything else, like the TV or computer. Plus, this is a perfect time to relax and have a nice conversation, you know, like they used to do in the good old days.

Eat protein first.

Eat the protein on your plate first to help speed the signal to your brain that you are full.

Drink alcohol last.

If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.