Simple Diet Changes That Can Help Fat Loss & Better Sleep
- Try eating smaller meals more often. In society it’s drilled into us that we should eat three square meals a day, however fitness and diet experts often recommend smaller more frequent (4-6) meals per day (ie. every 2-3 hours), particularly as it help fight off hunger build up which is often associated with binge eating.
- In any case it’s best to avoid going for more than five hours without eating. Our bodies are cleverly designed to optimise and adapt to our survival needs and going too long between meals can encourage the body to store fat reserves as it interprets the lack of food as a shortage. Great for our ancestors who spent most of their days in physical activity, but not as useful in a modern world with high fat processed food and a shift to sitting most of the day.
- In reference to the above, eat before you feel hungry!
- Tired from exercise and need some sleep? Avoid eating heavily (particularly calorie dense and rich foods) too close to bed time. If your body is digesting bad food this could cause havoc with your sleep. Instead try a low-fat Greek yogurt or some slow digesting Casein Protein in low sugar custard with a few slices of banana an hour or so before bed.
- If you’re not a fan of vegetables, try making a tasty soup with vegetables blended in a food processor.
- Check the labels on supermarket food. If it has more than 3 grams of fat and/or 10 grams of sugar per 100 grams ask yourself if you really need it.
- Try preparing meals yourself as oppose to buying ready-made meals from the store.
- Eat lean meets like chicken, turkey and fish. Most supermarkets also offer lean variations for most meat products so if you want some beef, lamb, pork, or bacon look for the low-fat lean alternatives.
- Not sure how much you should eat? Try the closed hand technique. A fist sized portion of each of the following on your plate is a rough gauge; lean meat or quality protein substitute | a carbohydrate like rice or pasta | mixed vegetables such as carrots and broccoli.
- Avoid coffee after 3pm for better sleep.
- Switch to semi-skimmed or skimmed milk if you use full fat to reduce unnecessary calories.
Article: Simple Diet Changes That Can Help Fat Loss & Better Sleep