When we are working towards weight loss goals, naturally we pay careful attention to the types of foods we eat. However, research suggests that the timing of our meals is an important but often overlooked factor in how successful we are in losing weight, and also maintaining a healthy weight once our target is reached.
The role of the circadian rhythm
Our body clocks operate on a natural 24-hour cycle known as the circadian rhythm. This controls our sleep patterns, and also our digestion and metabolism, which are the chemical reactions in the body’s cells that convert food into energy.
There is scientific evidence to support the practice of eating larger meals earlier in the day rather than later in the evening. This may be because our bodies are naturally programmed to process food more efficiently during daylight hours. Eating later in the day can cause the body to store higher amounts of sugar and fats in the blood.
This not only makes it more difficult to lose weight, but can cause serious health problems such as coronary heart disease and diabetes.
The role of hunger triggers
Our urge to eat is controlled by hormones such as ghrelin and leptin, which work most effectively when we eat at consistent times everyday. Erratic mealtimes can disrupt the functioning of these hormones, and make it more difficult for us to understand the body’s signals that we are full. This can lead to overeating and snacking.
When is the best time to eat meals?
The evidence suggests that eating a well balanced breakfast within an hour of waking can help to kickstart the metabolism and ensure a consistent release of energy throughout the day. Eating at regular intervals and around the same time each day will help to keep the ‘hunger hormones’ in balance and reduce the risk of overeating.
Research has shown that eating larger meals earlier in the evening, such as 6pm rather than 8 or 9pm, can help the body to process food more efficiently and aid weight loss.
Practical tips for maintaining regular mealtimes
If you have a busy lifestyle it can be difficult to maintain regular mealtimes. It can also make it more difficult to make healthy choices, which can contribute to weight gain. Planning and prepping meals in advance will help you to develop consistent eating habits, increasing your chances of achieving your weight loss targets.
If you do not have time to prepare food in advance, consider using a healthy meal prep delivery service. This will mean that your fridge or freezer will always be stocked up with well balanced and nutritious meals that are ready to eat after a few minutes of reheating.
If you often have the urge to snack in between meals, stock up on healthier options such as unsalted nuts and fruit, rather than biscuits, chocolate bars and crisps.