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July 20, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- The Truth About Eating Late And Gaining Weight...
- The "secret" to losing belly fat...
1 Quick Technique To Burn More Fat
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The Truth About Eating Late And Gaining Weight...
Dear Reader,
How many of us struggle to control our eating between dinner and bedtime? A new study suggests that being aware of the time you're eating may be just as important as paying attention to what you're eating when it comes to dropping that extra weight.
The research found that those who ate after 8:00pm at night had a higher body mass index (BMI) than those who didn't - even when the two groups ate just about the same amount of daily calories.
Earlier work in animals has shown that even when calorie intake is held steady, the timing of meals, sleep and exposure to light impacts metabolism and body mass. This latest bit of research explores this relationship in human subjects.
The team at Northwestern University in Chicago enlisted the help of 52 adults, both younger and of middle age who wore sensors to record movement and sleep through the day for a full week. They also kept food diaries so the researchers could see what, when and just how much they ate during the study.
Night owls slept later, with the midpoint of their sleep cycle happening after 5:30 a.m., those who slept later also logged less sleep than those who slept on a more normal schedule.
Since late sleepers started their day later, the pattern pushed back the times they ate all day long. They had higher BMIs than the so-called normal sleepers, ate fewer fruits and veggies, and took in more calories after 8:00 p.m.
The number of calories eaten didn't vary all that much between the normal sleepers and the late sleepers. And while it is true that if you stay within the number of calories needed to keep your current weight, you won't gain, those who eat late in the evening tend to make unhealthier, more calorie dense food choices - it's arguably the hardest time of day for many dieters.
The researchers accounted for other things that up your risk of weight gain -
factors like sleep duration, sleep timing and age. The only thing that remained
as a factor after this was the timing of eating, after eight o'clock showed itself
to be trouble.
Continues below...
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The "secret" to losing belly fat...
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The Truth About Eating Late And Gaining Weight... Continued...
Think about this. Anyone who has trouble falling off to sleep tends to go for
a longer stretch of time from dinner to bed than those who fall right off. This
can cause problems, as these people are likely to be up longer, get hungry later
and then eat. This means they're less likely to begin the day with a healthy
breakfast the next day. It becomes a vicious cycle that promotes weight gain.
There are still many questions as to why late night eating might impact weight
gain. There are places in Europe where its customary to eat dinner at a far later
hour, yet this doesn't appear to contribute to rises in obesity rates in these
nations.
If you're trying to lose weight, your best bet is to curb the urge to eat at
night, though you can break the rule for special occasions, of course. While
it makes sense to eat more when you're being more active, you need to be sensible
- eating a snack at 10:00 p.m. (even a healthy one) is going to encourage weight
gain.
Bear in mind too that many of us think we're eating a whole lot better than we
actually are, so hold yourself accountable when it comes to the real food choices
you're making... and the time of day you're making them.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=145791
Medicinenet info on weight gain, causes, symptoms, etc.:
http://www.medicinenet.com/weight_gain/symptoms.htm
MedicineNet info on nutrition tips:
http://www.medicinenet.com/nutrition/article.htm
WebMD info on getting enough sleep and weight loss:
http://www.webmd.com/sleep-disorders/guide/lose-weight-while-sleeping
Medicinenet Q&A, eating later in day and weight loss:
http://www.medicinenet.com/script/main/art.asp?articlekey=77740
Annual Meeting of the American Academy of Sleep Medicine and the Sleep Research Society, Minneapolis, June 11-15, 2011:
http://www.apss.org/
Phyllis Zee, MD, associate director, Center for Sleep and Circadian Biology; professor, Northwestern University's Institute for Neuroscience, Chicago:
http://www.cscb.northwestern.edu/partzee.html
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