In Order To Reduce Weight, Five things Are Prohibited After 5 Pm

It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term. Losing weight is not easy, and it takes commitment.

Very little changes in your evening lifestyle can produce impressive effects on your weight and overall health. Numbers of researches have been done on eating habits, and results show that not only food but the time of eating put a great effect on your health. There are 5 things which you should avoid doing after 5 pm.

Control Your Hunger 

We’ve all heard the advice to close down the kitchen after a certain time, which makes sense: nighttime snacking can quickly get out of hand, and has the potential to seriously derail our weight-loss goals. So why is it so irresistible? Turns out, it’s not just a matter of boredom or weakened motivation. Your body might actually be pushing you towards the pantry or fridge.

If your hunger is uncontrollable in the evening time then trust us you are not alone in this game. A recent study published in the International Journal of Obesity found that participants who felt stressed saw their levels of the hunger hormone ghrelin rise in the evening.  At the same time, their bodies produced less peptide YY, a hormone that contributes to feelings of fullness. So if you’re like many who often find themselves feeling overwhelmed and exhausted after a long day, your hormones may be to blame for overeating.

To prevent bingeing in the evenings, “Make sure you are making the time to eat enough to meet your needs throughout the day,” says Nicole Stefanow, M.S., RDN, a culinary nutritionist from the greater New York City area. “This way you aren’t feeling ravenous come clock out. When we let ourselves get too hungry, we are more likely to overeat before our bodies know we are full,” she says.

 Avoid skipping meals or snacks because you’re busy — or because you want to try to “save up” your calories for later. “Depriving yourself often directly leads to overeating at night when you’re tired from a long day,” Albers says.

Shut the lights off and move your activities elsewhere. You can even put a “CLOSED” sign on the fridge, if it helps. It may feel a little silly, “but it can be a reminder when you don’t have the capacity to really think about those decisions,” Allison says.

Eating straight out of the bag

 

When you do not sit down to eat, you tend to rush and not really taste your food. Eating directly from the bag is awkward. We have often lost in today’s crazy world the art of dining. Even when you are in a hurry, it is best to plate your food and take time to eat. Oftentimes, when you eat quickly the meal, is over before your brain registers you are full. Bagged lunches from home are generally healthier than a bagged fast-food lunch.

“Don’t snack straight out of the bag or box,” says Ruth Houston, author of the upcoming book Eat Smart and Lose Weight: Scientifically Proven Ways to Lose Weight without Diets or Exercise. “You risk losing track of how much you’ve eaten. Measure out one portion for yourself (maybe two). And put the box or bag away and let that be it.”

It shouldn’t come as a surprise that the size of the package your food comes in influences how much you’ll eat. The larger the package, the more you tend to eat from it. And, if you’re eating from the bag while you watch TV or work on the computer, it’s likely that as you mindlessly move your hand from bag to mouth you don’t realize how much you’re eating or whether you’re full or not.  So you probably just keep eating until you get to the bottom of the bag – and then eat all of the crumbs, too.

“Instead of mindlessly snacking, make a plan for what your evening snack will include (think produce and protein for filling you up and keeping you satisfied) and savour it. Turn off the TV and phone and just eat,” says registered dietitian Julia Stevens, M.P.H., RDN, CPT.

Staying up too late

 

It’s true: Being short on sleep can really affect your weight. While you weren’t sleeping, your body cooked up a perfect recipe for weight gain. When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.

Research tells the story. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.

A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. Add it all together, and a sleepy brain appears to crave junk food while also lacking the impulse control to say no.

“Aim to put your phone away an hour before bedtime,” says chef and registered dietitian Julie Andrews, M.S., RDN, CD, FAND. “It’s tempting to catch up on social media or reply to emails before bed, but the blue light can make it difficult to fall asleep. Try a short meditation or drink some decaf tea to help settle down for a good night’s rest.”

Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s.

 

Skipping carbs at dinner

It is not necessary to cut down on good carbs from your diet, it is actually the refined carbs that you should avoid later in the evening. Eating complex carbs at night keeps you fuller for a longer period of time. Also, it is not only about carbs, but excessive consumption of any food can lead to weight gain. Eating a low-carb diet can be an effective way to lose weight, but it’s not always easy to stick with it day in and day out. The No Carbs After Lunch Diet may be an effective compromise — and a way to shed extra pounds. Eating carbohydrates, especially refined sugars and highly processed carbs, triggers the pancreas to make insulin. This insulin response, in turn, triggers hunger hormones in the gut.

 “When you don’t have a balanced dinner, you’ll probably end up consuming a lot more calories (and not the nutritious kind!) once your hunger catches up to you,” says Mitri “Carbohydrates provide fuel for our brain and central nervous system, and fats help absorb certain nutrients, reduce glycemic impact and also contribute to satiety and fullness. Proteins are the building blocks for muscles and have the ability to increase metabolism and keep us feeling full and satiated for longer. Eliminating an entire food group could foster feelings of deprivation, and this could lead you to overeat late at night,” says Mariana Dineen, M.S., RD, a dietitian and mom of three who specializes in sustainable weight loss.

 

Eating without a plan

There are a number of reasons behind excessive eating,  we eat when we’re stressed, bored or craving something specific. There are many ways to lose weight, but one of the most common ways is by establishing a calorie deficit. This means consuming fewer calories than your body burns per day. “Research shows that exercise is not the way to lose weight. A calorie deficit is required for weight loss, but studies show it is easier to create and maintain a calorie deficit through changing your diet rather than exercising,” advises Younkin.

We should immediately replace unhealthy processed food like potato chips, candy and refined snack foods with health items like nuts, fruit, whole grains and lean proteins. 

 “Plan your desserts so you don’t always reach for high-calorie sweets that may not have many nutrients,” says Andrew Akhaphong, M.S., RD, LD, a registered dietitian for Mackenthun’s Fine Foods.  A bag of potato or corn chips is full of salt and, often, unhealthy saturated or trans fats. These can raise your odds of heart disease. Nuts like cashews, walnuts, or almonds provide heart-healthy unsaturated fats. So if you are committed to losing your weight, you should concern with the doctor and desing a diet plan.