The Truth

The Harsh Truth About Evening Snacking
If you’re trying to lose weight, you may want to stop eating in front of the TV at night. A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.
Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm. Unfortunately, that’s long after you’ve probably completed most of your usual physical activities.
Late night meals and snacks also tend to involve less nutritious food choices. You’re more likely to open a bag of chips than to toss a green salad.
That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes. Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain.
Breaking the cycle will help you to eat healthier and slim down.
Try these suggestions for changing your eating schedule to one that supports your health.
How to Eat More of Your Daily Calories During the Earlier Parts of the Day:
1. Change your bedtime. Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.
2. Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.
3. Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.
4. Choose delicious foods. If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day.
5. Make it convenient. A nutritious breakfast can be simple. Heat up leftovers from last night’s dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator.
6. Stop for lunch. You’ll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus.
7. Carry snacks. Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables.
How to Cut Back on Late Day Calories:
1. Plan your menu. Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.
2. Cook at home. Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar.
3. Limit portions. Serve meals on individual plates instead of family style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room.
4. Leave the table. Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk.
5. Focus on protein. Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner. For evening snacks, a little protein will help you to feel full and stabilize your blood sugar.
6. Brush your teeth. Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning.
Knowing when to eat can make losing weight and eating a nutritious diet easier. Enjoy a hearty breakfast and lunch and lighten up on dinner and evening snacks with these strategies.

Top 5 Habits for Successful Weight Loss

Top 5 Habits for Successful Weight Loss
Weight loss is a challenge we all face. In an ever-evolving modern world, it can be very difficult to find fresh food at a good price.
Fast food joints on every corner are selling a burger for a dollar, but a head of broccoli can be two or three times that price. It's an issue with our supply and demand, but it's a challenge that many people face when they try to eat healthy.
With varying opinions and decades of conflicting science showing that some diets work better than others, finding what's right for you can be a challenge.
With that in mind, hands down the best method you can use to achieve greater weight loss is to influence balance whenever possible.
Using a balanced diet as our foundation to successful weight loss, let’s break down five of the most important habits you can integrate into your life in order to lose weight and keep it off.
The 5 Habits
There are way more than five habits for successful weight loss, and many people will find that by making one simple change to their life that they begin to lose weight.
With that said, these are the five most effective habits:
1. Stay hydrated. This is perhaps one of the most overlooked components of weight loss. Not only is our body made up of at least 60% water, but hydration is important in muscle growth, circulation, and promoting healthy bowel function.
● Do your best to drink around 3 quarts of water daily. This daily consumption of water will help your body to remove toxins, flush out waste, and increase your potential for strength.
● Additionally, this habit can stave off food cravings too.
2. Wake up earlier. This is one of the habits that would be beneficial for all of us to aspire to. Waking up early will get your system into a natural circadian rhythm. It also promotes feeling tired enough at night to get to bed at an opportune time to allow you to get enough sleep.
● Waking up earlier could help you sleep better, feel more energized, and promote a healthier weight.
3. Eat more fibrous foods. The average north American gets 1/5th of the recommended daily allowance of fiber. Not only is fiber essential in balancing out your carbohydrate levels, but it is also a crucial element in weight loss.
● Decades of science have shown that fiber has unique properties that help to promote healthy bowel movements, which lead to greater weight management.
● Additionally, fiber has also been shown to limit inflammation and be a great tool for recycling cholesterol.
4. Limit trans fats and saturated fats. Although the debate is open to interpretation, lowering the amount of dietary fat you consume to 15-20% of your total calories will help many people to start losing weight.
● Why is this? Adapting your diet to a more balanced macronutrient scheme of 50/30/20 (50% carbs, 30% protein, 20% fat) will help your body to best handle the increased amount of exercise you will likely be committing to in your quest to lose weight.
5. Increase your daily energy expenditure. This is a fancy way of saying become more active. You don't need to engage in really difficult workout sessions every day ‒ simply by being more active throughout the day, you will start to increase your energy expenditure and influence weight loss.
● Do the simple things, like parking further away at a grocery store or taking the stairs in the office.
Successful Habits Instill Positive Lifestyle Behaviors
Your best bet at losing weight is to try out new things. Try eating fresher foods and see how your body responds. Try going for more walks and see if you start to lose weight.
At the end of the day, instilling more active habits and eating fresher foods will be a step in the right direction for successful weight loss.

ARTICLE THREE

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