Recent research has demonstrated a strong relationship between the circadian clock, the timing of eating, and the quality and quantity of a meal. That is why nutritionists recommend stopping 5 wrong habits, specifically after five in the evening, including the so-called “reckless eating” and staying up late, if The person was trying to lose weight For better health, according to Eating Well.
Binge at the end of the day
Some people get hungry in the evening and rush to eat everything they can get before bed, from hearty meals to glasses of ice cream. Getting rid of this wrong habit is easier than some think. Dietitians are advised to follow a specific diet to help eat enough food during the day, so that there are no hunger emergencies in the evening that lead to overeating.
In this context, says Nicole Stefano, a registered dietitian in New York, that preventing bulimia in the evening can be achieved simply “by making time to eat enough food to meet the needs throughout the day. Thus, the person does not feel hungry over time,” warning that ” When a person leaves themselves very hungry, they will likely eat a full fatty meal before their body even knows they are full.”
For someone trying to lose weight, eating more throughout the day may sound counterintuitive, but eating meals balanced with protein, fiber, and fat every three to four hours will prevent overeating at night and help finish the day with fewer calories.
“Reckless eating” is a description of the habit of snacking straight from the bag, says Ruth Houston, author of Eat Smart and Lose Weight, which offers scientifically proven ways to lose weight without dieting or exercising. The ability to discern how much he has eaten. The correct procedure is to measure a specific piece or number of food and place it in a bowl, then put the bag away before the start of the meal.
For example, lead Eating potato chips straight from the bag to mindless eating, especially if the person eats their meal while using the phone or watching TV.
In the same context, nutritionist Julia Stevens recommends putting the phone out of reach while eating dinner and not watching TV, in addition to developing a vision or plan for what the evening snack will include, including an appropriate amount of delicious ingredients that give a feeling of satiety without excessive quantities .
staying up late
A study conducted this year and published by the “American Journal of Clinical Nutrition” linked late-night eating to failed weight-loss efforts and increased triglycerides in the body. Dietitian Melissa Mitri explains that the longer a person stays awake, the more hours they eat. In order to get rid of this wrong habit, she advises that “a specific time is set every night to relax and go to sleep.”
According to a new study, published in the Journal of the Academy of Nutrition and Dietetics, not getting enough sleep can also lead to eating more the next day. The researchers found that people who slept less than seven hours a night ate more snacks the next day compared to those who got more than seven hours of sleep. Snacks contain more calories and fewer beneficial nutrients, as do chips, crackers and soft drinks. The researchers believe that the reason for this may be partly due to the rise in the hormones cortisol and ghrelin, which increase the next day when a person does not get enough sleep.
Not eating carbohydrates at dinner
Some can imagine that not eating carbohydrates at dinner, It can help with weight loss, but in fact, if a person does not feel full, they will start opening the refrigerator or kitchen cupboards in search of a snack, and they will likely end up consuming a lot of unhealthy calories.
In this context, dietician Mariana Denin says, “Carbohydrates give fuel to the brain and central nervous system, while fats help absorb some nutrients and contribute to a feeling of satiety and fullness. Proteins are the building blocks of muscles and have the ability to increase metabolism and give a feeling of satiety. for a longer period.”
Dietitian Judy Barbie, author of Your 6-week Guide to Live Best, stresses the importance of eating a well-balanced, healthy-tasting dinner at the same time to ensure you don’t crave an extra snack soon after.
Lack of a logical scenario
Dietitian Andrew Akavong says that some people go to the fridge without a plan and for reasons other than satisfying physical hunger, such as feeling stressed or bored. Therefore, he pointed out the necessity of “having a plan for each scenario”, which contributes to keeping the person on the right track towards his goal of losing weight.
Akavong advised to prepare oneself to succeed in achieving his goals by deliberately filling the refrigerator with nuts, fruits, whole grains and fat-free, and to try to give up tempting, highly industrially processed foodstuffs, such as potato chips, candy and snack foods.
“High-calorie desserts that don’t contain many nutrients can be replaced with fresh fruit, while low-fat Greek yogurt replaces a bowl of ice cream full of junk sugar,” he explained.