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Category: weight loss mentoring

Does eating late at night make you fat

Late Night Eating

This is a controversial area with many claims that late night eating can contribute to weight gain.

Recent research on mice suggests that late night eating might trigger weight gain. Even when given the same amount of calories overall, mice that ate around the clock put on more fat.

Fasting for at least 12 hours appears to switch on important fat burning mechanisms in the body.

In the study 400 mice were fed diets high in sugar or fat or both, or normal diets and over different time periods.

Overall, mice that were only able to feed for nine or 12 hours gained less weight than mice that could eat the same amount food but at any time they wanted in a 24-hour period.

When the restricted feed time mice were given days when they could eat when they liked, they still gained less weight, which hints that the diet can withstand some variations.

And when the overweight mice who had been eating when they liked were moved to limited eating times they lost 5% of their body weight even though they were eating the same number of calories as before.

This suggests that it may be important if we want to control our weight to eat only between say 8 am and 8 pm.

In the experiments, fasting at night had beneficial effects on blood sugar and cholesterol and reversed the effects of diabetes in the mice.

I advise clients who are trying to lose weight to try and eat earlier in the evening and certainly to avoid snacking at night. However, I understand that it can be difficult to sleep if you feel hungry so I would recommend that you eat a banana or a piece of toast before bed if you have hunger pains. However this should be anticipated as part of your daily calorie allowance rather than being additional extra calories.

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12 easy changes to Lose Weight Part Two

Weight Loss Croydon

12  easy changes can you make to your diet to make it more healthy.

Sometimes it seems as if eating healthily is really hard but here are some easy changes you can make.

7) Use what if planning

It can be difficult to eat well if your plans go astray e.g. you wake up late and miss breakfast . Try what if planning and work out your worst-case dietary backup plans right now.  Good examples would be: “If I miss breakfast, then I’ll grab a packet of ham and an apple, not a croissant,” or: “If I’m stuck at a service station, then I will have some cashew nuts, not a pork pie or muffin .” There’s evidence that having pre-programmed behaviours can keep you on track when you’re at your most vulnerable .

8) Use a smaller plate

If you choose a smaller plate you will serve yourself less and will deceive yourself in to thinking you have had a substantial meal. It’s a neat trick but it really works .

9) Add sweet potatoes to your diet

They’re potassium-rich and full of vitamin .

You can cook them like potatoes. Three options are: 1) prick them with a fork and microwave them; 2) cut them into wedges, brush them with oil, sprinkle with salt and pepper and bake for 20–25 minutes; and 3) peel, boil and mash them.

10. Take 48 hours off booze a week

Your body needs 48 straight hours to start undoing the damage to your liver caused by alcohol . Which is why you should have at least two teetotal days a week.

11 Eat real food not processed

Try and eat things that grew out of the ground or ran around . Avoid processed foods that often contain sugar, fats and salt.

12. Slow down and savour your food

Ideally try and eat sitting at a table with the TV turned off. If you concentrate on eating your body and mind will register that you have eaten and you should feel full afterwards. Avoid mindless eating whilst watching TV. It is easy to munch your way through a whole packet of biscuits or a whole bag if mixed nuts etc.

For friendly and private 1-2-1 support please contact me as soon as possible.  I’m based just outside of Croydon in Purley and will meet you in a convenient location to start our conversation.  If you feel you need some simple support and advice please don’t hesitate to contact me on 020 8668 3061. Thanks Carol

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Tom's story

Rubicon Weight Loss Mentoring

If you are overweight or know a close close friend or teenager you may be interested in how the service at  Rubicon weight loss mentoring works in practice . I worked successfully last year with Tom (name has been changed) aged 45 . He was 5 stone overweight when I first met him. He had put on significant weight in recent months  as he had been feeling very upset as his sister had been very ill. Also he had also been working away from home and had got into bad eating habits. I met Tom at his house and saw for myself the foods he had in his fridge and cupboards. He lived with his wife and daughters and so did not have much control over what was bought in the weekly shop . His wife and daughters were not overweight and so were able to have biscuits and sweets and cakes in their diet and eat them in moderation . There were plenty of healthy food such as vegetables and fruit .  I asked Tom to keep a food diary and  I found out that his portions were far too big and he regularly bought large coffees and cakes from coffee shops which he often used as an office base when he was away from the office. We agreed a diet plan that suited his lifestyle and we discussed this with the whole family. They agreed to support Tom and limit the biscuits and sweets in the house and go walking with him.

We held one of our meetings in a coffee shop and looked at the hidden calories in lattes and cappuccinos . Tom hadn’t realised that a large latte could contain 275 calories . He decided in future to switch to a breakfast tea or a skinny latte. A slice of lemon drizzle cake has 375 calories.

There aren’t really any low calorie snack food items offered at Costa so Tom agreed in future to just have a drink. If he was hungry and it was lunch time he could choose to eat a sandwich ( which have the calories displayed on the packet) and a fruit salad. ( The fruit salads at  Costa are particularly expensive in my view do this may not suit everyone) .  By the end of the first month he had lost 10 lbs.

 

Posted in Corporate Weight Loss, weight loss mentoring, Weight Loss Tips
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