Why You Shouldn’t Eat After 8 PM
Most people have heard the saying that you shouldn't eat after 8 p.m. Few know the reason behind that. It has little to do with the actual time of day or the average person's bedtime. If you don't get off work until 10 p.m. or go to bed early, eating after eight becomes your mealtime. If you eat three meals a day before 8 p.m., any food after that is snacking that adds extra calories.
A calorie is just a calorie no matter when you eat it.
If you only ate one 1,000-calorie meal a day and it was at 8:01 p.m., you'd probably lose weight if you had an average activity level throughout the day or into the evening. To gain a pound, you have to eat 3500 calories more than you burn. Most people require more than 1,000 calories a day to maintain their weight. The problem is that the more time you have to eat, the more likely you are to eat more. Studies show that eating your final meal after 8 didn't cause weight gain, but eating after that final meal did. Most adults who eat late have eaten three meals already and their late-night consumption is snacking. It adds extra calories to their diet.
Late night snacking can interfere with the body's sleep/wake cycle.
The cycle is called the circadian rhythm. It regulates the body and makes it more active during the day. That higher activity requires more energy, so insulin sensitivity is higher in the daytime. What is insulin sensitivity? Insulin is a messenger that tells the cells to open and uptake the blood glucose for energy. Eating late at night can interfere with that process since the body isn't active enough to use the energy. It can cause insulin sensitivity that ultimately may lead to diabetes.
Eating close to bedtime may cause health issues.
Besides weight gain from overeating, it can lead to acid reflux and digestive issues. Sitting up after you eat and walking around helps digestion. It increases blood flow to the digestive system. Laying down slows the blood flow and doesn't allow gravity to help. The acid and the food tend to come back in the esophagus. It can cause heartburn, threaten dental health, and even cause sinusitis, a hoarse voice, and a sore throat.
- Late at night, you tend to eat "easy" foods to prepare. Most of these require opening a box or sack and snacking. These are high in calories and lower in nutrition. It's all about what you eat, not when you eat.
- One study showed that people who ate late at night between eleven p.m. to five a.m. Often consumed 500 calories more than those who only ate during the day. That causes weight gain.
- Some people who eat at night eat more for emotional reasons than hunger. It may be boredom, sadness, or anxiety. People who eat for emotional reasons tend to make poorer food choices.
- When you sleep, your stomach function slows. It's busy repairing and regrowing tissues. That slow function doesn't allow for proper digestion. It can cause nausea or an upset stomach in the morning.
For more information, contact us today at Habitat Health & Fitness
Many couples in Lakeland, FL join the gym together and then work out at different times. That might be a wasted opportunity. Sometimes, it's because of childcare, while other times it's simply scheduling convenience. Both are logical reasons, but why not take at least one day for time as a couple? Work out together and follow it with a healthy dinner out. It may cost more because of a sitter, but you can save money with semi-private training. You'll learn routines you can do at home together.
Snacking is almost an American tradition. You see it in commercials and commonly on TV shows. If you started eating healthier, healthy snacks should also be on the menu. Sometimes, you want more. You want special treats that you used to eat before your dietary changes. You can still have them, but you must eat them in moderation and only occasionally. If weight loss is one of your goals, try to keep the portion size between 100-200 calories.
You'll get huge benefits from outdoor exercise in the heat. It can boost your metabolism and improve exercise efficiency. You need to acclimate your body to the heat to let your body make adaptations. People in Lakeland, FL can do that by taking their workout outdoors a few days a week all year. As the weather slowly gets hotter, you'll adjust as the temperature rises. Exercising outside in the heat has its drawbacks. It can be dangerous if you're not in peak shape. People with health conditions, are older, or taking medications, should check with their healthcare professional first. Exercise smarter in the heat.
Why do personal trainers document your fitness progress every time you work with them? One reason is that it helps identify whether the program is working. The trainer can look at your beginning weight if weight loss is a goal and compare it to your present weight. He or she can compare the number of sets and repetitions you can do of a given exercise and see if there's an improvement. The trainer also knows that tracking your workouts and progress can help determine what to do next.
We do team training at Habitat Health and Fitness in Lakeland, FL, so we work with many athletes. We also believe that inside every person is a hidden athlete waiting to emerge. Clients often wonder if plant-based diets could fit into an active, athletic lifestyle. The answer is yes, but it takes a lot of planning to ensure it contains all the nutrients necessary. There are as many ways to go plant-based as there are people. Each diet should be individualized and healthy.
The hot weather of summer should remind everyone to stay hydrated. Unfortunately, it doesn't always happen. In warmer weather, you sweat more. Unless you replace the lost liquid, it doesn't take long before you start to notice the symptoms of dehydration. Thirst is the first sign of dehydration, but not all people notice their thirst. Some think they're hungry when in reality, they're thirsty. Dark-colored urine, headache, nausea, fatigue, confusion, and dizziness are other signs of dehydration. You don't have to wait for the signs to appear if you carry water with you and sip on it frequently. It's one way to stay hydrated.
People working out at Habitat Health and Fitness know it takes more than just exercise to achieve their goals. It also takes a healthy diet. A healthy diet should include all macronutrients, including carbohydrates. Carbs get a bad rap. They're blamed for weight gain and various maladies. Not all carbohydrates are bad. Some provide health benefits you can't get any other way. The carbohydrate category is broad and includes both healthy foods like vegetables and fruit, and unhealthy ones like sugar and highly processed food.
When people opt for low-carb diets, they hope the side effects will be weight loss. In many cases, they're right. Low-carb diets also have some negative side effects that range from uncomfortable to painful. Low-carb diets are designed to reduce the number of calories from carbs and increase calories from protein and fat. When you limit carbs, you limit sugary and refined products are removed from the diet. That alone can make a difference in overall good health and weight loss, and it's a positive difference. What are some of the negative side effects people experience?