Experts have claimed that people could end late night binge eating by ‘training’ their bodies to follow a basic system. It turns out that problems may be worse depending on when you sit down for meals.
Over recent years, specialists have been investigating the ‘best’ times for us to enjoy our daily meals. Sticking to a schedule of regularly timed meals can help manage glucose spikes, feelings of hunger and mood swings.
Some weight loss studies have even found that the timing of our meals is almost as crucial as what we consume, with eating lunch after 2pm potentially doing more harm than good. A 2019 study revealed that late lunch eaters lost less weight than those who chose an earlier mealtime. Early eaters also experienced more significant improvements in blood sugar, cholesterol levels and insulin sensitivity.
However, due to the hectic nature of many people’s lives, lunchtimes can vary greatly from person to person. While some may be able to adhere to a routine, others may find it challenging to take a traditional midday break, reports the Daily Record.
Scientists argue that your meal schedule begins the moment you get out of bed. Audra Wilson, a dietitian at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital, advised that everyone should plan ahead and set a cut-off point for any late lunching.
She said: “Lunch should be about four to five hours after breakfast. For example, if you ate breakfast at 7am, eat lunch between 11am and noon. If it is not possible for you to eat lunch until 2pm on a particular day, then plan a snack in between those two meals.
“If you need to eat a snack, include a mix of protein, carbohydrates and fat. For example, eat a low-fat cheese stick with an apple, or one to two cups of vegetables with one-fourth cup of hummus. The goal is to prevent becoming overly hungry between meals.”
Dr Wilson also highlighted the pitfalls of “rushing through meals or eating on the go,” a common issue in today’s fast-paced world. However, she emphasised the importance of finding time for proper meals in daily routines for lasting health benefits.
She continued: “You should make it a practice to sit down and take time for meals. You digest your food better and enjoy your meals more – the tastes, textures and smells – when you slow down and focus on what you are eating. This habit is necessary for your overall wellbeing.
“With a little mealtime planning and preparation, you can balance your nutrition throughout the day and prevent the hunger that leads to overeating at meals, which can eventually lead to weight gain.” Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds.
If you need support with weight loss, go to the NHS Better Health website for tips and advice. You can download a free weight loss app, backed by the health trust, which gives dedicated support.
Broken down into 12 weeks, the app can help set weight loss goals, plan meals, make healthier food choices, get more active and burn more calories and record your progress.