How late consumption has a considerable impact on your weight, show new research
Top the scales by making this simple change.
Conventional wisdom tells us that weight loss is a question of calories and calories : Burn more energy than you store, and you are sure to gather books . However, research suggests more and more that this calculation is not as simple as it seems. Although the calories certainly count, there are other factors at stake that can influence the way your body treats nutrients and stores fat. In particular, a study revealed that eating in the last hours of the evening could sabotage your weight loss goals, even if you eat the same number of calories. Read more to find out why it could prevent you from decreasing and to learn to influence the scale in your favor by adjusting your meal schedule.
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Eating at the end of May undermines weight loss, says a study.
According to the study, published in the medical journal Cellular metabolism , THE Timing of your last meal of the day can have a considerable impact on your weight. In fact, the researchers found that those who ate their last meal four hours earlier burned more calories, had lower hunger levels, had a faster metabolism rate and developed less adipose tissue, compared to the witness group .
"We wanted to test the mechanisms that explain why late foods increase the risk of obesity" Frank Scheer , PHD, principal researcher and director of the medical chronobiology program in the Brigham Sleep and Circadian disorders division, said via Press release . "Previous research of us and others have shown that late food is associated with an increase in the risk of obesity, an increase in body fat and altered weight loss. We wanted to understand why."
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One of the reasons may have to do with your hormones.
The researchers determined that a possible explanation of their results was how the time of day has an impact on hunger and the regular appetite. In particular, they examined the role of hormonal leptin, which is associated with a feeling of satiety and fullness. They found that leptin levels were constantly lower when the participants ate meals later during the day. Since researchers controlled calorie intake, lower leptin levels would probably have an even greater impact outside the context of the study.
"This hormonal imbalance can trigger an increase in food consumption, ultimately causing weight gain," said Krutika Nanavati , RD, a dietitian and nutritionist recorded in Clinicots , which is not associated with the study.
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Eating late can also disturb your sleep cycle, which can cause weight gain.
Although this particular study is controlled for sleep habits, separate research has shown that sleep disturbances are also linked to Higher rate of overweight and obesity . In a real world scenario, it could contribute more to weight gain.
"When we eat a large meal near the bed, we potentially have an impact on our digestion and our sleep cycle," said Brittany Werner , MS, RDN, LDN, dietitian and coaching director at Work against severity . "It takes about six to eight hours for food to go through the stomach and the small intestine. When we hit the bag, our body must be ready to prioritize sleep during digestion!"
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You probably get less physical activity in the evening.
According to Nancy Mitchell , RN, an authorized nurse and a contributory writer to Life help , there is another reason why eating late at night could prevent you from losing weight. She points out that the evening is generally a moment of the day less physically active, which can influence the way you metabolize your food.
"I'm not just talking about physical exercise, which could help burn at least 250 calories per day, depending on the exercise," she explains. "Few people make chores - or anything contributing to their activity of activity not exercise - before the evening . So, essentially, you are gorging yourself on food, then you sleep shortly after, when your body only uses the energy necessary to make you rest complete. ""
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The closure of your catering window can also limit snacks at the end of the evening.
By closing your food window earlier during the day, at least three to four hours before bedtime - you can also cut snacks at the end of the evening, which is notoriously detrimental to weight loss. AE0FCC31AE342FD3A1346EBB1F342FCB
"Food later the day is more likely to include more practical, dense and less dense and less balanced foods, leading to higher amounts of calories, sugars and fats consumed," said Nanavati. "As you enter the evening, your decision -making fatigue and your energy level have probably dropped, and your hunger levels are high enough for the choice of healthier and less practical options becoming more difficult."
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