The safest and most effective way to lose ten pounds of body fat for the new year is to adjust your eating times to only eating during an eight hour window during a 24 hour period. This 24 hour period is also known as your circadian rhythm which is a 24-hour cycle that is part of your body’s internal clock. Once your eating times are properly aligned with your circadian rhythm, you will sleep better and find it easier to lose body fat.
I also recommend eating two to three meals during this eight hour window. Most people are taught to eat 5 or 6 small meals a day and this can be counterproductive to losing body fat. Insulin production is the primary reason most people find it difficult to lose weight and to keep weight off. One of the primary functions of insulin is to promote fat storage in your body. Every time you are eating a meal or a snack your body is producing more insulin. When your body is producing more insulin it is not breaking down your body’s current fat stores. This is why many people can eat the proper amount of calories and exercise and not seem to lose weight.
If you have struggled to lose weight in the past and keep it off, try this simple approach of 2 to 3 meals per day (no snacks) and eating during an 8 hour window each day. I recommend not eating during the first few hours that you wake up and not eating during the last three hours before you go to bed. A simple schedule to follow would be eating your first meal at 11:00 A.M., your next meal at 3:00 P.M. and then your final meal at 7:00 P.M. The key is to not eat at any other times before or after this window from 11:00 A.M. till 7:00 P.M.
In order to see great results, try adjusting the timing of your meals and the number of meals a day first. Obviously, the higher quality of food you eat the better results you are going to see. I also recommend walking for ten minutes after each meal. Walking for ten minutes after each meal helps manage your blood glucose levels and helps you get in the proper amount of cardiovascular activity for the day. Most people find it easier to break up their cardio into ten minute intervals throughout the day vs. doing 30 minutes of steady state cardio.
Try these few simple strategies to kick in your weight loss for the new year. In future articles we will go over the proper types of food to eat.
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