The battle of the bulge is a sad reality for most people today, what with the fast-paced yet sedentary life filled with fast food options. Almost 30% of the world’s population falls under the overweight category, and a considerable percentage is morbidly obese.
Thankfully, most people are trying to get out of this unhealthy rut, but with way too much- often conflicting- information available, it’s not easy. Of course, we know that there is no way around exercise if we want to lose weight, and that food plays an important role. But those regimens differ from person to person. What is consistent, though, is that there is a time for eating specific meals that must be followed to efficiently lose weight.
A heavy breakfast
The age old saying goes thus: eat breakfast like a king, lunch like a commoner, and dinner like a pauper. And that is true. Breakfast should ideally be the heaviest meal of the day, and should be eaten sometime between 8 to 10 am. Have a balanced breakfast with pieces of vegetables, fruits, and some lean protein. Studies suggest that a healthy breakfast with around half the recommended calorie intake of the day will rev up your metabolism, and keep you full till lunch, so that mid-morning sacks are left untouched.
After sunrise and before sunset
Some studies show that calorie intake is significantly restricted if you eat only between 6 a.m. to 7 p.m. This is probably because staying up late at night usually triggers the munchies, which is the body’s way to adjusting to the unnaturalness of staying awake when it should be asleep. Moreover, if you have an early dinner, by say 7 p.m., your body undergoes a longer fast, which gives your body the time to reach the state when it begins to burn fat.
Small meals throughout the day
Following a diet usually means restricting food intake, which might be a problem. Limiting food intake to breakfast, lunch, and dinner can be challenging simply because your body is used to eating all day long. But this can be countered easily by breaking major meals down into smaller portions. So, instead of a big lunch, break the pack into smaller parts, and eat them every couple of hours. This will lead to satiety throughout the day without compromising on your calorie goal.
Regular meal times
This cannot be emphasized upon enough. Our bodies are regulated by an internal clock, which is affected and designed around what we do every day. So, if we tend to eat two lunches and the dinner at 1 a.m. in the night, our bodies will get used to that, and we will feel hungry at appropriate times. So, by getting into the habit of eating at appropriate times, we will feel hungry at regular, healthy intervals, and consume a lot less unnecessary calories in the process.
Weight loss is a tough journey, certainly, but just as certainly, it is doable. There are any factors that impact a person’s weight: lifestyle, food, genetics, and illnesses. In most cases, a proper routine for both eating and working out helps immensely in losing weight and reaching the desired goal.