The experts: Susan Kleiner, Ph.D., R.D., Sports
Nutritionist for USANA Health Sciences; Jacqui Justice, clinical nurse
specialist, director of nutrition at Womens Healthy Hormones
The answer: Just like romance and bargain shopping,
healthy eating is all about having the right timing. Sure, a calorie is
still a calorie, but how you time those calories can influence your
metabolism and satiety levels, potentially making the difference between
weight lost and weight gained. “Body weight control is a complex dance
between the drivers of metabolism: the brain, hormones and
neurotransmitters, and your metabolic processes,” says Kleiner. And if
any of those factors perceives that you’re low on calories throughout
the day, it’ll slow metabolism, increase appetite, and stall your weight
loss efforts. So first thing’s first: Eat breakfast! And not once you
get to work—we’re talking first thing in the morning. Justice recommends
eating within an hour of waking up, and if you can get in some water
then, all the better. Both ramp up your metabolism by telling your body
it doesn’t need to conserve energy (aka calories). If your stomach is
uneasy in the morning, at least drink some water. Just remember that the
longer you wait to eat breakfast, the longer you wait to burn calories.
Next, don’t go more than three hours between meals and (protein-packed!) snacks. “This will help to keep your blood sugar balanced throughout the day, your metabolism revved, and your energy up,” says Justice.
And as the sun sets, so should your eating for the day. “My experience is that my clients that finish dinner by 7:30 lose more weight and have more energy the next day than do my late eaters,” says Justice, who notes your metabolism starts to slow down around 4p.m. and hits its lowest point when you’re sleeping. After all, your body doesn’t have to burn through as many calories when you’re zonked out.
Of course, there’s no strict mealtime schedule that will guarantee weight loss, but if you’re looking to slim down, Justice suggests eating your bigger meals earlier in the day and lighter meals in the evening. Luckily, if you load up on a healthy and satisfying breakfast, the rest of your day—and weight loss—should fall into place more easily.
Next, don’t go more than three hours between meals and (protein-packed!) snacks. “This will help to keep your blood sugar balanced throughout the day, your metabolism revved, and your energy up,” says Justice.
And as the sun sets, so should your eating for the day. “My experience is that my clients that finish dinner by 7:30 lose more weight and have more energy the next day than do my late eaters,” says Justice, who notes your metabolism starts to slow down around 4p.m. and hits its lowest point when you’re sleeping. After all, your body doesn’t have to burn through as many calories when you’re zonked out.
Of course, there’s no strict mealtime schedule that will guarantee weight loss, but if you’re looking to slim down, Justice suggests eating your bigger meals earlier in the day and lighter meals in the evening. Luckily, if you load up on a healthy and satisfying breakfast, the rest of your day—and weight loss—should fall into place more easily.
