We’re always looking for every possible new fad diet or newfangled trick to lose more weight. Eat this, don’t eat that, drink grapefruit juice, or try the keto diet, but what really works? It might turn out to be something simple, and there’s evidence to prove it.
The Fallacy of the “Eat Whenever” Mentality
Most of us did this in our youth when we also thought we only needed 4 hours of sleep to function. This may still be the way a lot of adults eat, and that may partially explain the continuously climbing number of overweight individuals within the US.
A recent study published in the research journal, Obesity suggests a new mentality to eating. The study found that early and time-restricted eating helps to curb appetite as well as encourage fat burning.
Intermittent fasting is an eating pattern and strategy rather than a list of do’s and don’ts. It can help you burn calories, reduce your appetite, and lose weight no matter your age.
There are several examples:
- The 16/8 fasting involves eating from 1 – 9 PM and fasting the other 16 hours.
- The Eat, Stop, Eat example involves a 24 hr fast at least once of twice a week.
- The best version may be 16/8 that suggests eating from 8 AM – 4 PM and fasting until the next day at 8 AM.
Nothing is written in stone, but the point is that keeping a consistent pattern of fasting time and eating time is beneficial for weight loss. Experts suggest 8 -10 hours of fasting per day is a reasonable target for most people. Experiment to find the best time for you to move your mealtimes to lose more weight.
Best Benefits of Early Eating
The best way to use intermittent fasting is making it a point to eat an early and light dinner. If carried out correctly, it can also help to lose harmful belly fat, especially around the waist.
Better Sleep and Digestion
There should always be at least a 3 hour period between eating and lying down for bed. This helps us digest our food properly. When you eat meals later in the evening and try to sleep, you can suffer from indigestion and gas. Eating earlier can eliminate many of the problems that prevent you from achieving a good night’s sleep.
Eating early in the evening helps reduce inflammation in the body because it is much harder to process foods later at night while we are asleep. Give your body some extra time to digest your dinner by eating it a bit earlier in the day.
You Eat Fewer Calories Overall
Unless we overeat or binge between periods of fasting, we are naturally going to lose weight. This automatic reduction in the number of consumed calories changes our hormone levels to help with weight loss and increases the release of fat burning hormones which, consequently, boost our metabolism.
Reduces Insulin Resistance
As this is the main cause for type 2 diabetes, it is important to be aware of your insulin levels and make sure they are completely under control. Eating dinner earlier can have a positive effect on insulin resistance by repairing the cells responsible for these functions within the body.
It’s Not for Everyone
Intermittent fasting is not a magic bullet that will work for everyone trying to lose weight. It could be problematic for diabetics, athletes, and women who are pregnant to mention just a few.
However, the simple act of moving your mealtimes certainly could help you achieve some long-term weight goals. Contact South Florida Center for Weight Loss Balloons before you begin an intermittent fasting plan to discover if it may be an ideal option for you.
As always, if you have any further questions on weight loss, please call (954) 893-9222 or fill out our online appointment request form today!