The Cityline Weight Loss Challenge 2015 has had a very successful kick-off with our weight loss winners all losing inches and pounds in the first week (see summary of results at the end of this article). Along with our winners, our viewers are also following along at home and have begun to lose weight and get their healthy back.
With the kick-off of the challenge, I have been quite busy answering many (and I mean many!) questions sent in by those participating at home. Keep sending your questions – I love it! Of all the questions/concerns I have received, I am most commonly asked about my nighttime eating guidelines. As a reminder, on my plan – the following two rules apply:
1. Do not eat your grain after 3-4 pm (and you are allowed 1 grain per day)
2. After dinner – stick to “free” foods only.
If you need a refresher on the program – please refer to the start-up package by clicking here.
The two principles outlined above are often initially the hardest part of the plan – however, they are also the principles that will have the most impact on your weight loss. Within a very short time (3-7 days), these principles will become second nature and will not take as much focus or effort. Remember – in order to lose weight successfully, you must finish your day off as well as you start it.
Why is nighttime eating not conducive to losing weight?
I think it is important for me to give you a little rationale behind my nighttime eating recommendation. In the evening, you are winding down from your day and are likely not actively burning calories. Your body would rather rest at this time rather than digest a large meal. In a perfect world, you have eaten dinner at about 6-7pm and are going to sleep between 10-11pm. This gives you a good 3-hour window to digest your evening meal. Any additional food at this point (especially grainy carbohydrates) will burden your digestive system and spike your insulin levels – telling your body to store energy as fat. Allowing time for proper digestion in the evening can also lead to better colon health and improved sleep.
What can you do to stop overeating in the evening?
In order to finally put an end to nighttime eating and the mindset of “uh oh – I blew it, I will start tomorrow” – consider the suggestions outlined below.
Focus on your free foods – If you are still feeling the urge to nosh after dinner, keep in mind there are free foods you can always turn to. Free foods can be consumed in any amounts at any time of day. These foods include all vegetables with the exception of potatoes, parsnips, squash and corn. Vegetable soups, baby carrots, celery, radishes, peppers etc. can all be consumed in limitless quantities. Herbal teas, water and 2 Skinnychews per day can also help with hunger and cravings.
Hydrate like crazy – Studies have shown that people who consume warm comforting liquids such as soup or tea eat approximately 200 calories less per day. Hot, warm or cold – you should aim for 2 liters of water per day.
Check in with you –From dinnertime on, try to be extremely mindful about the food choices you make. In other words, think before you eat. This is often difficult after a long day of work and stress. As the evening hits, it is not uncommon for your defenses to be down, contributing to sugar cravings and comfort foods. This is where mindfulness and stocking up on your free foods really helps!
Stop eating nutritionally-deficient foods – Processed sugary and starchy foods will bounce blood sugar levels leaving you wanting for more. If you do crave something sweet – go for natural choice such as fruit, chewable vitamin C and sweet flavored herbal tea.
Avoid foods with artificial sweeteners – Studies have shown people actually consume more calories, not less, when using artificial sweeteners.
And now…a drumroll please. After two short weeks, our weight loss winners have achieved the following results:
Keisha – 7 pounds down and making more mindful choices!
Sarah – Down 11.5 pounds, cravings are gone and energy is up!
Angelique – Down 9 pounds, feeling more in control and energetic!
In addition to our 3 winners, our very own Leigh-Ann Allaire Perrault is following my program. Leigh-Ann had started to work out (hard!) and has already lost 12 pounds. Since she started the program last week, she is down an additional half a pound and half an inch in her waist and hips. We made a few adjustments to her program to ensure she does not hit a plateau and continues to reach her 2 pounds per week goal. Congratulations L-A!
If you have any questions – I want to hear from you! Simply email me at drjoey@drjoey.com and continue to check in at www.cityline.ca for updates on how our winners are doing and new recipes, meal plans and blogs just for you.
Courtesy of www.drjoey.com
Twitter: @drjoeyshulman