5 Things You Should Never Do After 5 P.M. If You're Trying to Lose Weight, According to a Dietitian

Asia's Tech News Daily

5 Things You Should Never Do After 5 P.M. If You're Trying to Lose Weight, According to a Dietitian
© Adobe Stock / Andrey Popov Nix these behaviors before bedtime to shed the pesky pounds.

5 Things You Should Never Do After 5 P.M. If You're Trying to Lose Weight, According to a Dietitian
© Provided by EatingWell Adobe Stock / Andrey Popov

Don’t worry, we aren’t going to tell you to stop eating after 5 p.m. However, you might be doing some things from the time you log off work until you hit the hay that are preventing you from seeing the scale move. While a small, sustainable calorie deficit is needed for weight loss, emerging research on circadian rhythms, timing of meals and intermittent fasting shows that when you eat may be just as important as what you eat.

Related: The Best Way to Lose Weight and Keep It Off Long Term, According to Experts

From mindless eating to staying up too late, here are five things you should never do after 5 p.m. if you’re trying to lose weight, according to dietitians.

5 Things You Should Never Do After 5 P.M. If You're Trying to Lose Weight, According to a Dietitian
Download our mobile app

1. Bingeing at the end of the day

Do you have insatiable hunger in the evenings that leads to eating everything in sight? Maybe it’s a cheese board at happy hour or a pint of ice cream before bed. First of all, you aren’t alone. Second, nixing this habit is easier than you think. Going on diets has conditioned you to “eat less.” Therefore, you probably are not eating enough during the day, which backfires at night leading you to overeat.

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.

It may seem counterintuitive to eat more throughout the day when trying to lose weight, but eating balanced meals with protein, fiber and fat every three to four hours will prevent overeating at night and help you end the day in a calorie deficit instead of a calorie surplus. And add a midafternoon snack with fiber and protein, such as an apple with peanut butter, so you don’t show up to the kitchen starving at 5 p.m. and overdo it on snacks before dinner.

2. Eating straight out of the bag

“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.”

Eating chips straight out of the bag leads to mindless eating, especially if you’re doing it while also scrolling on your phone or watching TV. Before you know it, you could consume a meal’s worth of calories. “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 savor it. Turn off the TV and phone and just eat,” says registered dietitian Julia Stevens, M.P.H., RDN, CPT.

3. Staying up too late

A 2021 study in the American Journal of Clinical Nutrition linked late-night eating to impaired weight-loss efforts and raised triglycerides. The later you stay up, the more hours there are to eat. Plus, most people don’t reach for the healthiest of snacks late at night. Of course if you feel hungry, you should eat. But setting a bedtime can help prevent nighttime noshing that might be keeping the scale from budging. “When you lack structure in your bedtime routine or stay up too late at night, that leaves more time to snack—whether that’s out of boredom or just plain habit. Instead, set a timer every night to remind yourself to wind down, and keep Netflix bingeing to a minimum,” says Melissa Mitri, M.S., RDN, a registered dietitian and owner of Melissa Mitri Nutrition LLC.

Not getting enough sleep can also lead to eating more the next day, according to a new study in the Journal of the Academy of Nutrition and Dietetics. Researchers found that people who got less than seven hours of sleep per night ate more snacks the next day than those who got more than seven hours of sleep. And the snacks were higher in calories and lower in nutrients (think: chips, cookies and soft drinks). This is partly due to a rise in the hormones cortisol and ghrelin, which increase the next day when you don’t get enough sleep.

“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.”

4. Skipping carbs at dinner

It can be tempting to skip carbohydrates (or other food groups) at dinner, but if your dinner doesn’t fill you up, you’ll find yourself rummaging through the cabinets a couple of hours later. “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.

Make sure your dinner is satisfying too, says registered dietitian Judy Barbe, M.S., RD, author of Your 6-week Guide to LiveBest. Dinner can be healthy without tasting good but, “If you nurture your soul and eat well you’ll be less likely to snack later mindlessly,” says Barbe.

5. Opening the fridge without a plan

Physical hunger isn’t the only reason we eat. Eating is pleasurable and comforting, which is why we eat when we’re stressed, bored or craving something specific. None of these reasons for eating are wrong, but having a plan in place for each scenario can keep you on track toward your weight-loss goals.

First, set yourself up for success by getting tempting highly processed foods (like potato chips, candy and refined snack foods) out of the house and filling your fridge, freezer and cupboards with more nutritious alternatives, like nuts, fruit, whole grains and lean proteins. Second, make a plan. “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, “Consider having fruit, granola and nonfat plain Greek yogurt in the fridge to make a parfait instead of grabbing a bowl of ice cream that is packed with added sugars. Or perhaps having dessert hummus—which is packed with protein with a hint of sweetness—you could dip fruit in.”

No need to feel guilt or shame if things don’t go as planned. What you do most of the time matters more than what you do every once in a while, but having a flexible plan in place can help.

Read the original article on EatingWell

Internet Explorer Channel Network
Asia's Tech News Daily
News Related


Aura Fulham bukan biasa-biasa

© Provided by Sinar Harian FULHAM menjadi kelab Inggeris pertama yang menjaringkan enam gol atau lebih dalam tiga perlawanan berturut-turut ketika The Cottagers membelasah Birmingham City 6-2 pada Selasa. Aksi ... Read more »

NSA jangan cemburui FAM

© Provided by Sinar Harian PERSATUAN sukan kebangsaan (NSA) diminta agar usah cemburu atau iri hati dengan peruntukan RM10 juta yang diberikan Perdana Menteri, Datuk Seri Ismail Sabri Yaakob kepada ... Read more »

Kehilangan paksa Keluarga Malaysia

© Provided by Free Malaysia Today Terdapat satu soalan yang bernas. Adakah kita akan menculik atau menghilangkan secara paksa anggota keluarga kita sendiri? Tentu tidak bukan? Keluarga Malaysia? Pada tahun ... Read more »

Dua kelab Myanmar tarik diri saingan Liga Juara-Juara Asia, Piala AFC

© Provided by Sinar Harian SHAN United dan Hantharwady United masing-masing dari Myanmar menarik diri daripada Liga Juara-Juara Asia dan Piala AFC musim ini, kata Konfederasi Bola Sepak Asia (AFC) ... Read more »

Supreme Court won't block release of Trump records in Jan. 6 probe

Select records of former President Trump’s will now be available for the House of Representatives’ Jan. 6 select committee, the Supreme Court ruled. AP / Seth Wenig The US Supreme ... Read more »

Nets rookie Kessler Edwards not throwing away his surprising shot

WASHINGTON — From unheralded second-round pick out of a mid-major just hoping to make the roster, to starter on an NBA title contender, Nets rookie Kessler Edwards has had such ... Read more »

Football games send viewers to TV on cold weekend

The Associated PressPittsburgh Steelers outside linebacker T.J. Watt, center, celebrates with fans after returning a fumble for a touchdown during the first half of an NFL wild-card playoff football game ... Read more »

France first: Far-right challenger tears into Macron's European vision

© Reuters/CHRISTIAN HARTMANN French far-right presidential candidate Eric Zemmour visits Calais By Ardee Napolitano CALAIS, France (Reuters) – Eric Zemmour, the French far-right presidential challenger, on Wednesday said he would ... Read more »

Exclusive: Chesapeake Energy nears $2.4 billion deal to buy Chief Oil & Gas -sources

© Reuters/SHANNON STAPLETON FILE PHOTO: A view of a well site which sits atop the natural gas-rich Marcellus shale formation in Western Pennsylvania outside of Union City, Pennsylvania By Shariq ... Read more »

Robert Pattinson Sets The Record Straight About That Cheeky Batman Work Out Joke

Warner Bros./DC Entertainment In terms of live-action superhero roles, few are more high-profile than the Dark Knight himself, Batman. For decades, actors have stepped up to take on the coveted ... Read more »

These Nonstick All-Clad Skillets Are 'Simply Fantastic'—and a Set of 2 Is 53% Off at Amazon

© Provided by Food & Wine Amazon Every home cook requires a few tools in their arsenal, including a stainless steel skillet and a trusty chef’s knife. But perhaps what ... Read more »

The Supreme Court breaks with Trump on January 6

© Photo by James Devaney/GC Images Former U.S. President Donald Trump leaves Trump Tower in Manhattan on October 18, 2021 in New York City. On Wednesday, the Supreme Court rejected ... Read more »

Biden says administration mulling re-designating Yemen's Houthis as terrorist group

© Reuters/Mohamed Al-Sayaghi FILE PHOTO: A Shi’ite Houthi fighter sits behind sandbags near a checkpoint in Sanaa By Jonathan Landay WASHINGTON (Reuters) – U.S. President Joe Biden on Wednesday said ... Read more »

Andrew Garfield pays tribute to late actor Heath Ledger

Andrew Garfield has paid tribute to his late friend and co-star Heath Ledger on the 14th anniversary of his death. Speaking to Vanity Fair, Andrew recalled how the Australian actor died at the ... Read more »

Jurgen Klopp backed to sign 'Sadio Mane's successor' as Liverpool stars' futures assessed

Liverpool have been backed to bring in German wonderkid Florian Wirtz as Sadio Mane’s successor. The young Bayer Leverkusen ace has scored five goals in 14 Bundesliga appearances, with a ... Read more »

Conte insists Leicester match-winner Bergwijn is in Tottenham plans

Tottenham boss Antonio Conte insists Steven Bergwijn is an important part of his plans after his stoppage-time heroics at Leicester. Bergwijn has been the subject of a bid from Ajax ... Read more »

Best castles in Japan

During Japan’s Sengoku “Warring States” era (1467-1615), castles were constructed, bolstered and fortified all across the Japanese archipelago, resulting in approximately 5,000 individual keeps. © Alamy UNESCO-listed Shuri Castle was ... Read more »

'Boris Johnson is figure of ridicule', says This Morning guest amid viral Line of Duty clip

This Morning’s guest Nick Ferrari has labelled Boris Johnson a figure of “absolute ridicule” after a clip of him being grilled by the AC-12 team in a hilarious Line of ... Read more »

Camp Lejeune accident in Jacksonville, North Carolina, sees Marine driver, 19, charged as military vehicle crash kills 2

TWO casualties were confirmed in a rollover crash involving service members in a military truck on Wednesday afternoon and the 19-year-old Marine driver has been charged. Troopers with the North ... Read more »

Britney Spears' legal team wants Jamie Spears to 'admit' he had a 'romantic relationship' with his daughter's former business manager, Lou Taylor, according to court documents

© AP and Getty Images Jamie Spears and Britney Spears. AP and Getty Images Britney Spears’ legal team is asking Jamie Spears to ‘admit’ he had a ‘romantic relationship’ with ... Read more »

Texas hostage-taker told family he planned to find Mexican bride in US

The terrorist gunman shot dead after taking hostages in a Texas synagogue had told his British family he was going to US to find himself a Mexican bride. Details have ... Read more »

Knicks' Obi Toppin seeing his minutes decrease

Mitchell Robinson already had fouled out when Taj Gibson also was assessed his sixth foul with three minutes remaining Tuesday night at the Garden. Almost immediately, the home crowd began ... Read more »

Aston Villa tipped as transfer destination for £89m former Chelsea star

Former Dutch star Johan Boskamp has tipped Aston Villa to be a potential landing spot for Eden Hazard as he pleads with Real Madrid to give the player a chance ... Read more »

New Mexico asks Guard to sub for sick teachers amid omicron

The Associated PressNew Mexico Gov. Michelle Lujan Grisham, center, announced efforts to temporarily employ National Guard troops and state bureaucrats as substitute teachers and preschool caregivers, during a news conference ... Read more »

Cuomo crony Malatras bags $450K SUNY ‘leave,' $186K tenured post after resignation

The SUNY Board of Trustees approved an employment contract for ex-Chancellor Jim Malatras in which he’ll be making $450,000 during his year-long “study leave” and will return next year in ... Read more »

Riot Games expands multi-factor authentication

© Provided by Dot Esports After years of fans requesting it, Riot has finally given players the ability to secure their accounts with multi-factor authentication. By enabling multiple authentication methods ... Read more »

Nintendo, Creatures, and Game Freak register new trademark for ‘Paradigm Trigger'

© Provided by Dot Esports The Pokémon Company has filed its first trademark of 2022, which will likely be used for an upcoming TCG set.  This the latest addition to ... Read more »

Shared kitchen brings hope for food service industry during COVID-19 pandemic

© Global News File photo. A veteran Calgary chef is bringing new hope to people hit hard by the COVID-19 pandemic, offering a recipe for success in the food service ... Read more »

Holly Willoughby uses a £5 mascara – and we're adding to basket now

Holly Willoughby’s style has long been the envy of many, but fans can also get the lowdown on the makeup she wears. Holly’s trusted makeup artist Patsy O’Neil regularly lists ... Read more »

Defiant Biden touts first year, vows to reconnect with voters

© MANDEL NGAN US President Joe Biden is looking to change the narrative as he enters his second year in office Joe Biden sought to reset his presidency in a ... Read more »

New vaccine manufacturing campus is proof that Africa will ‘stand on our own' – President Ramaphosa

The launch of the Nant South Africa vaccine manufacturing campus on Wednesday marks the inception of the first facility on the African continent where vaccines will be produced from scratch. ... Read more »

Aid to arrive in Tonga as airport opens, phone lines partially restored

© Reuters/MARIAN KUPU/BROADCOM BROADCASTIN People clean debris following volcanic eruption and tsunami, in Nuku’alofa, Tonga By Praveen Menon, Kirsty Needham and Michelle Nichols (Reuters) -Aircraft carrying much-needed humanitarian supplies from ... Read more »

Teen dies in motorcycle crash after skipping checkpoint

© Walter Bollozos Teen dies in motorcycle crash after skipping checkpoint MANILA, Philippines — A 16-year-old boy died while his companion was injured when the motorcycle they were riding figured ... Read more »

How to play as Rook in Rainbow Six Extraction — Skills and abilities

© Provided by GamePur Rook is a simple choice in Rainbow Six Extraction with an incredibly powerful gadget. If played right, Rook can prevent all players on a team from ... Read more »

Halo pro Minds disqualified from $10,000 Halo Infinite tournament after cheating accusations

© Provided by Dot Esports Two weeks ago, controversy shrouded the $10,000 Halo Infinite tournament hosted by the Magic Mushroom Clubhouse. Its final series between Pro Series teams Pioneers and ... Read more »

East London girl, 6, died after cardiac arrest in dad's arms in paramedic's 'worst case scenario'

A ‘fit and healthy’ girl, aged just 6-years-old, died after going into cardiac arrest in her home in East London last year. Neisha Sitaram went into cardiac arrest at her ... Read more »

Aussage sorgt für Irritationen: Biden erwartet russischen Einmarsch in die Ukraine

US-Präsident Joe Biden hat den russischen Präsidenten Wladimir Putin erneut eindringlich vor den Folgen eines Einmarschs in der Ukraine gewarnt. Biden erwarte jedoch, dass das passieren werde. © Bereitgestellt von ... Read more »

Trump kassiert Niederlage im Streit um Herausgabe von Dokumenten

© Keystone/AP/Evan Vucci Der frühere US-Präsident Donald Trump darf nach einer Entscheidung des Obersten Gerichts die Herausgabe von Dokumenten an den Ausschuss zur Aufarbeitung der Erstürmung des Kapitols nicht verweigern. ... Read more »

UK weather: Warning as coldest night of winter to hit TOMORROW with -5C Arctic blast on its way

HEALTH chiefs have issued a rare warning ahead of the coldest night of the winter so far. The mercury will dip to around -5C in London in the early hours ... Read more »

Gemma Collins fans thinks she looks like Hollywood A-lister in stunning new snap

GEMMA Collins fans had to look twice after she uploaded a stunning new snap – as they got her confused with a Hollywood A-lister! The 40-year-old shared the snap to ... Read more »
On free-english-test.com you will find lots of free English exam practice materials to help you improve your English skills: grammar, listening, reading, writing, ielts, toeic