What Time Should You Eat To Lose Weight Effectively?

If you are only on a diet without following to scientific and punctual diet, it will be difficult for you to lose weight.

Nutritionists said that if you have a meal punctually, you will lose weight efficiently and take care of yourself. This is even more important than reducing greasy food. Build a timetable so that eating on time can give you a great health.

7AM: Breakfast

Breakfast with food rich in protein will help you feel full longer, you will get less hunger and appetite of snack, thereby effectively supporting weight loss. Eating cereals in the morning also helps to maintain the function of bowels. At breakfast, you should eat oat powder and yogurt. 10 grams of yogurt provides about 200 calories. Oat powder is rich in cellulose, helping you feel full longer by being digested slowly. Combining these 2 healthy food will help you to increase the amount of protein and antioxidants. Do not eat bread with cheese and bacon because it provides too many calories. Thus, there will not be enough time for you to digest, fat will accumulate. This will prevent you from losing weight.

Meal at mid-morning

The purpose of the mid-morning meal is to maintain metabolism in the body and avoid the risk of hypoglycemia while you work. The best choice for this meal is milk and fruits. They release the basic amino acids which create protein for our body. In addition, the carbohydrate in milk and fruits will slowly metabolize lactose into glucose as an energy to supply for our body.

12:30PM: Lunch

Lunch is an important meal, so you should eat more food rich in protein. You should eat chicken, fish, lean meat, tofu... especially fruits and vegetables (for examples, carrots, tomatoes, red chilis, cucumbers... ). Then your body can absorb the vitamins A, D, E, and K able to dissolve in fat, giving you an adequate supply of nutrients essential for a healthy body. Avoid eating fried food which contain a high content of fat. They not only provide so many calories that you have to spend lots of time to digest, but also make you have indigestion and tiredness during the afternoon.

Light meal in the afternoon

The role of meal in the afternoon is to maintain metabolism and prevent you from depletion leading to fatigue. To supplement energy and accelerate the process of burning fat in this meal, you should choose food that contain beneficial fat necessary for your body such as: cereals, nuts, rice bran oil, olive oil and food that increase blood sugar at average such as brown rice, bread, food rich in casein protein such as: chicken, tofu.

In addition, food containing carbohydrates as cellulose such as vegetables, cereals will also support glycogen storage in the liver and muscles.

7PM: Dinner

Nutritious dinner includes a quarter of protein from meat and fish, a quarter of cereals, a half of and 5 millilitres (1 spoon) healthy fat. You should eat rice with grilled chicken. Do not eat too much greasy food because they are really hard to digest. Especially, you should eat slowly so that you can enjoy food and digest them well.

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6 Ways Sleep Can Help You Lose Weight

 

Well, this is upsetting: Forty percent of Americans get just six hours of sleep or fewer per night, according to a recent Gallup poll. And groggy mornings and a cranky attitude aren't the only side effects of insufficient shut-eye, either—missing out on sleep can also lead to weight gain. In fact, an analysis by researchers at Columbia University found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight!
If you're trying to slim down or shape up, hitting the sack is just as important as sweating at the gym. These six reasons are your best excuses to hit the snooze button and get more sleep.
MORE: 6 Mini Weight-Loss Moves That Lead to Major Results
It Stops Late-Night Snacking
The longer you’re awake, the more likely you are to consume calories you don’t need, which can cause you to gain up to two pounds a week, according to researchers at the University of Pennsylvania. Over the course of seven days, they found that sleep-restricted subjects (sleeping from 4 a.m. to 8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. to 8 a.m.), mostly because they ate 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep.
It Helps You Burn More Calories
Not only do you have more energy to take on the day after a good night’s sleep, but your body also torches calories, even when you’re not working out. A study from the American Journal of Clinical Nutrition found that normal sleepers' resting energy expenditure—the amount of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.
It Boosts Fat Loss
Even if you eat the exact same diet as your friend, if you’re not getting the sleep your body needs, you won’t drop as much fat as them. A recent study from the University of Chicago compared the weight-loss results from sleeping eight and a half hours per night versus only five and a half hours per night. In both conditions, people ate the same number of calories (about 1,450 calories per day). While both groups lost about six and a half pounds, more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants.
It Helps You Shop for Healthier Food
Never go grocery shopping when you’re hungry—or exhausted. In a study published in the journal Obesity, sleep-deprived men bought nearly 1,300 calories in food more than well-rested men. And this was independent of hunger because all the participants (sleep-deprived or not) had been fed a standardized breakfast before the test.
MORE: The Best Sugar-Saving Supermarket Swaps
It Encourages Portion Control
In a Swedish study, well-rested and sleep-deprived participants were asked to complete a computerized "ideal portion size" task where they could manipulate their serving size on a screen. Their findings: Sleep-starved people added 35 additional calories in snacks to their digital “plate” compared to well-rested participants.
It Keeps Your Brain Focused
Your brain functions differently without sleep. Researchers at Harvard Medical School performed brain scans on people who reported high daytime sleepiness and measured their brain activity in response to high-calorie foods. The scans revealed reduced activation in the ventromedial prefrontal cortex—an area of the brain involved with inhibition and behavior control. Translation: Lowered inhibitions indicate a tendency to overeat when you're tired.
What's more, another study from Columbia University also found brain activity differences in sleepy people's response to food. Their study revealed increased activation in the insular cortex, which regulates pleasure-seeking behaviors. Importantly, unhealthy food activates this region more than healthy food, which means that skipping out on sleep could make it harder to skip out on a trip to the vending machine.
http://www.womenshealthmag.com/weight-loss/sleep-weight-loss