5 Tips For Timing Your Meals to Maximize Fat Loss

Your mother always told you that breakfast was the most important meal of the day -- but does it matter when you eat it? And what if your dinner time fluctuates wildly from day to day? Does meal timing actually matter? Yes! Eating at the appropriate times throughout the day will help maximize fat burning, avoid hormonal interference and keep hunger at bay. Here are five tips so you can time your meals to maximize your results.

Start Off on the Right Bite: There's a good reason why I tell patients to eat within one hour of rising. A study from 2005 found evidence that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables. Skipping breakfast was also associated with significantly higher fasting cholesterol and impaired insulin sensitivity post-meal.

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Eat Less But More Often: By eating smaller meals more frequently (i.e. approximately every three hours), you will help maintain a steady level of blood sugar throughout the day, which is important. Meal frequency may also have a positive impact on your body composition. One older study found that an increase in meal frequency lowered overall body mass in men and had a positive impact on energy levels through the day in both genders. Another study found that spreading out your food intake into many small meals keeps you fuller, longer during the day and also sustains fat oxidation (a.k.a the use of fat as fuel) at night.

Lunch Early: A study published in the International Journal of Obesity found that consuming meals earlier in the day was associated with faster and greater weight loss. Research scientists monitored the eating habits and weight loss success of 420 overweight Spanish participants on a 20-week diet program. Participants consumed about 40 per cent of their daily calories (roughly 550 to 570) at lunch. In the end, the group that ate lunch after 3 p.m. lost an average of 17 pounds compared with a 22 pounds in the early-lunch group. The late lunch eaters consumed fewer calories during breakfast and were more likely to skip breakfast than early eaters, which can cause it's own problems. The late lunch group also had lower insulin sensitivity, a risk factor for diabetes and weight gain in general.

Aim for the Same Dinner Time Daily: An older study published in the Journal of Personality and Social Psychology manipulated "dinner time" for 22 obese and 24 healthy-weight individuals to determine whether eating behavior changed when standard mealtimes were altered. They found that the obese group ate more when they thought they were eating after their regular dinner hour than they did when they thought that they were eating earlier.

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Skip the Sugar, Not the Meal: Skipping a meal entirely causes a blood sugar imbalance and raises levels of the stress hormone cortisol, which in turn has a host of negative consequences (from increasing belly fat to disrupting insulin receptors). So despite a busy schedule preparation truly is key when it comes to fat loss.

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New Life After Losing Weight – Dealing With a New Slim Body

When you lose weight, you may (and probably will) have different likes in certain things than you ever did before you lost the weight. These different likes mostly pertain to certain clothing, or even certain lifestyle activities such as going out to bars and drinking, or going out to fast food restaurants. All of these new changes can take a toll on your life and can even cause you to forget who you are. But that’s okay, and it’s nothing out of the ordinary. All you have to do is just start over again, basically from square one, and it may seem hard at first, but it is doable.

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In reality, you are a brand new person. People who lose weight might forget who they are sometimes because they’re now able to dress differently, and even wear anything they want, unlike before they lost the weight when their choices were more limited. They may get compliments they never heard before, and may or may not know what to do with them, or how to take them. Most importantly, they’re now making healthychoices that they never did before. So, this in itself takes a big toll. But, it’s a good toll!

You have to learn how to handle it. It takes time and practice of course, but eventually you get there, and you learn how to find your old self in your new skin, just with different likes than you had before. It’s important not to lose yourself completely after you lose weight, because that can happen. I know that can happen because it almost happened to me. When I lost weight, (going from 225 pounds down to 159 pounds) I didn’t know who I was anymore. I was finally skinny for once, and could wear whatever I wanted! So with that being said, I thought I was able to BE anyone I wanted! Anyone but my old self at that. Why would I ever want to be her again? That was my one mistake when I lost the weight.

So, what does this all mean? Well, all my life before my weight loss I was always kind of hidden from the crowd. I never wanted to be seen either, because I was never confident in my body size, or even my looks. I was always that girl who was “friends” with the popular and beautiful girls, but I was never ONE of them. No one really knew who I was. So when I finally lost the weight, and the attention was all on me for once, I didn’t handle it in the best way. I actually didn’t know how to handle it at all. I acted like someone who I wasn’t, just because I never had the chance to be that kind of person.

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For some reason, I thought I was supposed to act that way since I was now one of the thin girls. I thought my personality was supposed to match my looks, but it didn’t. And that way of thinking is really stupid actually, but at the time, that is what I thought. Later on, I did realize that’s not how I was supposed to live, and I am lucky that I figured it out. For a while, I was being the girl I thought everyone expected and wanted me to be. I was now pretty and looked good, so I thought I was supposed to “act the part” and play “hard to get” with all the guys. In reality, I’m actually not even into guys but that’s another matter in itself!

It was a stupid idea to act in that way and I was miserable doing it. I didn’t understand when I was out at the bar and looking GREAT, why I was feeling so miserable inside. This happened for a while and even though I was LOOKING great, I wasn’t FEELING great at all. That was the one thing I needed to fix. I also thought I was supposed to dress how everyone expected me to dress, instead of wearing what I liked. I guess I went through a lot with my weight loss, and maybe not everyone necessarily deals with hardships like what I’ve been through but I’m sure some people do and that I’m not the only one.

Who I really am is a person who was never into any of that girly stuff, or looking girly either. I was always the tomboy and the sporty girl. I’m fun and I make people laugh but when I had my new body, I thought all of these other things were unattractive, or “unfit” for the new person that I was, so I tried to do away with them.

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In losing the weight I almost lost myself and that was one of the scariest things ever. I don’t want that happening to anyone else out there and if it does, then I just hope that this article can provide some help to keep the perspective on your old self, as well as dealing with your new one. It’s important to know that it is completely normal if this does happen to you. But luckily, I did re-find myself. Now I am more comfortable and confident than ever! I just want people to know that no matter how sexy the clothes you wear, how hot you look, how beautiful you are, or how many compliments and attention you get, make sure to never lose that special person who was in your old skin, before you lost all the weight, because THAT person is so very special!

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Freeing Yourself from the shackles Food Sweet

The sweet taste is nice, but we should consume less sugar. A new study finds possible for us to reduce the consumption of sugary foods and drinks.

Little discussed factor that makes the diet becomes difficult is the issue of tolerance. Our bodies are used to getting a certain amount of fat, sugar and salt. The more we eat, the more awakened tolerance.

It made we need more fat, sugar and salt to get the "feel" desirable.

A study proves, it is possible to restore the trend and calming the desire to eat sweet round. Other studies find possible for us to retrain the tongue that wants less salt and same amount of food that is acceptable to feel again quite salty.

Currently a small study published in the journal published by the US Clinical Nutrition found that the same training can reduce a person's taste will be sweet food and beverage department.

The study recruited 29 people who regularly drink at least two sugary drinks a day. The volunteers were asked to rate the sweetness several puddings and drinks.

Then half of the volunteers reduce the sugar to 40 percent (they can do that by eating or drinking anything that is desired) and allow half of the other volunteers continue regular diet.

After three months, volunteers funded research Monell Chemical Senses Center and PepsiCo back to eating whatever you want during the month.

Scientists monitor any changes in their sugar intake by asking them to rate the pudding and drinks are slightly sweetened.

They are lowering the amount of sugar intake during the study consistently reported pudding and drinks with less sugar taste sweeter than the group that did not reduce the consumption of sugar.

It shows a sense or tolerance to sugar has been changed after reducing it. The effect was stronger in the pudding over drinks. This is related to differences in the way of solid and liquid foods processed by our bodies.

The effect will not be lost when they return to eating whatever they want. The group that has been reducing the amount of sugar in sugar consumption back to eating as much as they began the study.

During the study also found, they are reducing sugars do not report changes in the pleasure of eating pudding or sweet drinks. Pleasure and "reward" is one factor which according to some experts have anything to do with the selection of food.

This discovery proves sugar addiction to be overcome. This study still needs more research to prove our tolerance or "taste" of food can be adjusted.

Choose one type food Trigger Obesity

Reduce calorie intake does not always succeed in making us lose weight. According to an expert, the more effective is to choose the right foods.

According to David Ludwig, obesity expert and professor of nutrition TH Chan of Harvard School of Public Health, weight gain begins when a person chooses the wrong foods.

The wrong kind of food that would disrupt hormones and cause the craving cycle (always hungry and want a snack).

In his latest book "Always Hungry?", He argued that the primary cause of the obesity epidemic is not the excess calories, but high glikemiks excess food such as sugar, processed carbohydrates and grains Polished, white.

"A diet low in fat and high in carbohydrates will increase the level of insulin and reprogrammed cells store excess fat calories. Insulin is a fertilizer for fat cells," said Ludwig.

The most effective way to reduce insulin levels is to reduce the intake of processed carbohydrates and protein and fat balance.

Ludwig said the high-fat diet is the fastest way to change metabolism. "If insulin levels are low, then the fat cells become quiet and we are freed from the cycle of hunger, want snacking and overeating," he said.

He also introduced a weight loss program that has three phases. The first phase is to avoid processed carbohydrates, added sugar and grain products for two weeks.

"Carbohydrates are eaten must be in the form of vegetables instead of starch, fruit, and nuts. After two weeks, we start again to consume whole grains, potatoes, except white potatoes, and a little extra sugar. Do this until the weight down," he said.

Weight loss can be achieved in a few weeks or months in people whose weight is very excessive.

Diet program also does not prohibit the intake of saturated fat. According to him when we reduce the processed carbohydrates and insulin levels go down, then the saturated fat we eat more quickly burned.

"Stop thinking about whether saturated fat is good or bad. This diet program is based on whole natural foods, including saturated fat. But it must be balanced between saturated and unsaturated fats like nuts, avocados, olive oil," he said.

Not Want Stomach Fat? Reduce the Sweet Drinks

Consuming sugary drinks every day, for example in the packaging juice, coffee mixed with cream, or soft drink is one cause of belly fat.

Visceral fat that accumulates in the abdominal cavity and surrounds the internal organs such as the liver and pancreas are fats that are very dangerous because it can affect the function of hormones, such as insulin.

Disruption of insulin action and insulin resistance is a cause of diabetes mellitus and increase the risk of heart disease.

In a study of 1000 adults who participated in the Framingham Heart Study, the US, known as the time of each respondent will increase visceral fat, but those who daily drank sweet drinks increase is highest.

Sugary drinks such as soda or juice packs added sucrose or high fructose corn syrup. Even so diet soda is not associated with an increase in visceral fat.

American Heart Association recommends limiting added sugar intake to no more than 100 calories per day for women and 150 calories for men.

Already Diet Healthy but Still Fat? This may trigger

Indeed difficult weight down can be caused by many things, but if body weight remained obese even though we have diet, hormonal disorders could be the trigger.

In fact, obesity or difficulty loosing weight, including the main symptoms of hypothyroid disease.

Hypothyroidism is the condition of the body's thyroid hormone deficiency. To find out if we have this condition needs to be done blood tests.

Because the main function of this hormone is to run the metabolism of the body, then the deficient thyroid metabolism becomes slower.

People who have hipotirod will slow down metabolism and decrease in basal metabolic rate.

"This will cause a change in the way the body expends energy. If the metabolic rate is low, then the person will gain weight despite diet nothing has changed," said Dr. Reshmi Srinath, assistant professor of endocrinology.

Weight gain that could be triggered by excess fat or body fluid retention.

"Although we have become diligent diet and exercise, obesity because thyroid disorders are difficult to overcome because overweight mostly from excess salt and water than fat," he said.

Hypothyroidism is quite easy to overcome. The most effective treatment is thyroid hormone pills once a day.

Body Detoxification Myth

Feeling easily tired body and mind to slow down after a long vacation or a weekend? Many people are now choosing to do a detox diet to restore vigor and stamina. Moreover, if during your vacation spoiled by all kinds of foods and beverages high in calories.

However, according to observers of nutrients Lara Metz, MS, RD, CDN, diet and nutrition agency owner Lara Metz Nutrition in New York, people often do a detox diet with less precise way, so the results were found to be less than the maximum. The following myths about detox dieters often do the detox.


Myth 1: Your body needs outside help to detoxify.

Toxins are substances found in food, the environment, air, and water that contributes to the disease. Many people assume that toxin that enters the body can only be removed by the intake of certain foods or beverages.

"In fact, the reality of the body cans remove toxins themselves. For example, a small-sized kidney capable of eliminating toxins and wastes from the body as urine. Your liver also doing the same thing, captures toxins in the bloodstream and remove the feces, "said Metz.

All you need to do to make these organs work well is the consumption of nutritious food, active, and most importantly, is getting enough sleep. For the best detox diet plan did not give a significant effect, when you lack sleep.


Myth 2: If you want to succeed, you should only eat vegetables and fruit.

Carbohydrate, protein, and fat are the three nutrients perfect for maintaining your body's health. "They play a vital role includes helping the absorption of vitamins and minerals, gives energy, and help brain function," said Metz.

Carbohydrates offer energy for physical and mental strength, protein keeps you feel full and is an important element in the formation of muscle, and fat also has the antioxidant for skin freshness.

"When you eliminate one essential nutrient that the detox diet program, you can find the body's metabolism slows due to a drastic reduction in calories, dry skin, decreased energy, and irritability," said Metz.

In short, the three macronutrient can be part of a healthy detox diet. All you need to do is select the source of carbohydrate, protein, and fat is best.


Myth 3: Drinking fruit and vegetable juices become key to successful detox

Eating more vegetables and fruits can make the process of detoxification in the body run more perfect.

According to Metz, a lot of people who eat vegetables or fruit juice in the wrong way, the juice filter and eliminate fiber. In other words, your body only receive water from vegetables and fruit and the loss of the best benefits.

Metz says, the skin of vegetables and fruit has a fiber that is needed by the body. Rather than making juice, eat vegetables or fruit directly will give a more satisfactory result for the detox program, especially for health.