Have you been curious about which meal times for weight loss are the most effective? Do you find yourself craving for sweets in the middle of the night only to realize that this habit has begun to contribute to how much weight you gain? Believe it or not, timing is very important in this sense.
Knowing how many times a day to eat for weight loss is one of the best ways to bend the odds in your favor. However, it is equally important to understand the role that is played by your metabolism. We should therefore begin by briefly discussing a bit of biology.
Listening to Your Circadian Rhythm
All of our bodies are governed by several processes which have been collectively termed the “circadian rhythm”. This rhythm essentially signifies the metabolic changes that take place over a 24-hour period. It also controls various biological metrics such as when we begin to feel tired, our alertness and hunger.
Circadian rhythms are often affected by the presence of the sun. Hence, we become tired when the sun sets and our bodies (normally) tell us to rise when it once again appears just over the horizon. Coincidentally, these rhythms also impact how efficiently we digest food as well as the types of vitamins and minerals that we absorb. This is why creating normal meal times will need to take such rhythms into account.
Breakfast Lunch and Dinner Times: Creating a Fixed Routine
The body tends to be a creature of habit. This type of normalcy translates to various aspects of our daily lives. If schedules become disrupted, its efficiency and even health can be jeopardized. This is why sudden changes to working hours or relocating to a different part of the world often represent challenging events.
In some ways, meal times are similar (although to a much lesser degree). Eating sporadically and at unpredictable rates can take the digestive system by surprise. It is therefore better to plan breakfast, lunch and dinner at equal intervals on a daily basis. Unless absolutely necessary, do not deviate from these times.
Of course, this routine can be slightly flexible in accordance with your daily demands. Here are some general guidelines to consider:
- Breakfast should be eaten no later than nine o’clock in the morning.
- Most individuals take their lunch between noon and two o’clock in the afternoon.
- Dinner times normally range between five o’clock and eight o’clock in the evening.
The main point here is that creating a predictable schedule will enable your body to more effectively digest food. The times mentioned above also tend to fall in line with our natural circadian rhythm; another associated benefit.
Are There Any Mistakes to Avoid?
The only potential issue with the advice outlined above is that it can be tricky to adhere to such suggestions if you have already become set within a specific routine. There are also times when your body naturally craves sweets in the middle of the night. This is why it is important to avoid a handful of common pitfalls. Some sure-fire tips include:
- Avoid eating any foods for at least four hours before you plan on going to sleep.
- Do not drink caffeine last in the evening, as you will tend to stay awake for longer.
- Try not to snack on unhealthy foods between meals.
- Make certain that you are consuming plenty of vitamins and minerals.
- Cut substances such as artificial preservatives and processed sugars out of your diet.
Although it might require a bit of time to become acclimated to these strategies, there is no doubt that the long-term benefits are well worth your initial effort.
Scheduling the Most Effective Meal Times for Weight Loss
Scheduling the proper meal times is one of the many ways to achieve your ultimate goals. There are indeed other steps to take. Examples include:
- Getting plenty of exercise.
- Sleeping for at least seven hours each night.
- Eating a balanced diet.
- Seeking the advice of a nutritionist.
All of the suggestions outlined above are just as relevant if you are currently outfitted with the Spatz3 adjustable gastric balloon. As this balloon will also help to decrease your appetite, it can be a great way to control cravings at inconvenient times.
Always remember that setting the proper meal times for weight loss will provide you with a valuable means to burn away excess fat and ultimately, to enjoy a more rewarding lifestyle.