Extending your overnight fast is known as time-restricted eating (TRE) and is based on research showing the multiple health benefits from having a slightly later breakfast and an earlier evening meal (and of course, no late night snack!).
TRE is a very popular form of intermittent fasting and sometimes also known as 16:8 or 14:10.
16:8 is the more challenging version, involving fasting for 16 hours and only eating within an eight-hour window. But don’t worry if you can’t last for this amount of time. Anyone who manages an overnight fast of more than 12 hours is doing really well.
There have been numerous studies showing that extending your overnight fast and eating within a shortened daytime window can lower your blood pressure and cholesterol levels, help you lose weight, improve your sleep, cut your risk of developing Type 2 diabetes, and may even slow the rate at which the brain declines as we age.
The chemical messengers in your blood will help you smash your weight loss goals.
In the weight-loss conversation, almost everyone obsesses over diet and exercise. However, the latest science shows that not only are your hormones a defining factor in how you age, they also play a crucial role in the way you put on (or lose) fat.
Calories, of course, remain king. But armed with this crash course on hormones, you can expect to burn off a princely sum in your pursuit of a lean physique.
Leptin and Ghrelin Blame these two if your gut grumbles an hour after you’ve eaten. Leptin, released by your fact tissues, alters your appetite in the long term by telling your brain when you have stored enough fat. Ghrelin, produced in the gut, signals to your brain that you’re hungry. If either is out of sorts, cravings will strike.
Hack Eating 30g of protein at each meal reduces ghrelin – it‘s why you feel so full after a steak.
Irisin The latest weight-loss hero on the block, this ‘exercise hormone‘ was only discovered in the past decade. Scientists believe that Irisin has the superpower of converting white fat, linked with an unhealthy metabolism, to brown fat, which is linked with effective calorie burn.
Hack To make the most of this hormone, mix up your workouts. If you’re not throwing some high-intensity work into your routine, it’s time you started. It doesn’t even have to be a set plan: just spend 30 seconds with a skipping rope (or performing jumping jacks) between weight sets. Alternatively, introduce a few sprints to your usual run, or between lifting sets.HackHack To make the most of this hormone, mix up your workouts. If you’re not throwing some high-intensity work into your routine, it’s time you started. It doesn’t even have to be a set plan: just spend 30 seconds with a skipping rope (or performing jumping jacks) between weight sets. Alternatively, introduce a few sprints to your usual run, or between lifting sets.
Insulin This hormone keeps your blood sugar in check and helps your body to store fat and build muscle. Weight gain can lead to insulin resistance, which means your cells don’t respond well to it. As a result, your pancreas compensates by producing more. Over time, the combination of high insulin levels and insulin resistance can make it harder to lose weight.
Hack Instead of ‘low-carb‘, go for ‘slow carb‘. Your digestive system requires more time to process nutrient-dense carbohydrates. These foods slow down digestion and help you stabilise blood sugar and insulin levels. It’s the right season for it right now: parsnips, swede and celeriac are all at their peak.
Cortisol Exposure to high amounts of stress produces the hormone cortisol, which can cause muscle breakdown and a redistribution of fat to your gut. High levels at night are one of the biggest causes of weight gain, especially belly fat.
Hack Install a phone bowl in your bedroom – and keep it far away from your bed. That means no mindless scrolling in bed, and therefore no more sleep lost to the smartphone abyss. Another perk: a solid night of sleep is a natural stress-reliever.
HGH and IGF-1 Your pituitary gland produces HGH, which stimulates the production and secretion of IGF-1 by the liver. Both are growth hormones that break down fat and use the energy to strengthen your muscles.
Hack Set a snack curfew. Don’t eat anything for two hours before you go to bed. Food will reduce the natural surge in growth hormones during the early hours of the night (and no, staying up later will not reduce this effect). As an incentive, know that losing 5kg can raise your IGF-1 level.
Your body
mass index (BMI) is a rough estimate of whether you are overweight. It’s harder
to lose weight if you’re already a healthy BMI, as your body is trying to stay
healthy.
To find
your BMI, divide your weight in kilos (kg) by the square of your height in
metres (m). So, if you’re 1.65m tall and weigh 57kg, your BMI is 57 divided by
2.72 (i.e 1.65 x 1.65). This equals just under 21.
For women, a BMI under 19 is considered to be underweight, over 25 is overweight and over 30 is obese. Between 19 and 25 is healthy.
We have
been told over and over again that 10,000 steps is a healthy and achievable
daily goal. But why 10,000? It might surprise you to learn that the magic number
is actually the relic of a 1960s Japanese marketing campaign for a
pedometer.
Public
Health England recently released new guidelines suggesting that the ‘active 10’
– three speedy 10 minute walks per day – could be more advantageous than the
10,000 steps goal.
If losing weight is your aim, it’s worth noting that while increasing your step count can lower your body fat, not all steps are created equal. The higher the intensity of the workout, the more significant your weight loss will be. Not only will you burn more calories overall, but metabolic rate increases and remains high for hours after.
Regardless of your goal, experts agree that you reap the rewards when you get your heart rate up. Research suggests it could reduce your risk of early death by 15%.
To make
your 10,000 steps go the extra mile, try alternating between walking and
running and working inclines into your day.
Happy New Year! Feeling bloated and ready for a detox? Try these low calorie snacks to help you on the road to recovery.
These nutritious snack ideas are a great way to get you back into healthy eating after the inevitable Christmas indulgence. Add these snacks into a healthy diet, will help you to feel full in between meals while you’re trying to lose weight.
Eating frequently throughout the day keeps your metabolism stoked and your hunger from getting out of hand (which can lead to overeating). These snacks under 100 calories are healthy, satisfying, and they wont derail your diet.
1. 1 medium orange (60 calories), 1 piece dark chocolate (35)
These 2 are a powerhouse of antioxidants; plus, you get to eat chocolate!
2. ½ apple (40), ½ banana (50)
Slice these two delicious fruits up together to make a mini fruit salad that makes for a satisfying option that’s full of fibre and vitamins. Sprinkle a little metabolism boosting cinnamon on top if you want more flavour.
3. 1 medium red bell pepper (40), 2 tablespoons hummus (50)
Slice up your bell pepper and enjoy this colourful treat guilt free.
4. 2 tablespoons plain yogurt (60), 6 large strawberries (36)
With this you get a healthy serving of digestive-friendly probiotics and calcium from the yogurt and antioxidants and fibre from the berries.
5. 3 level teaspoons peanut butter (75), 2 large stalks of celery (20)
The celery makes for a satisfying ‘crunch’ and the fat and protein in the peanut butter will help you feel full longer.
6. 7 almonds (50), 1 kiwi (50)
The best low calorie snacks are the ones that provide a good balance of fats, proteins and carbs; this one is perfect.
7. 1 cup of almost any raw fruit or vegetable (100)
Almost all fruits and veggies are under 100 cals per cup, some of them are much less. Raw fruits and veggies are ideal options, reach for these whenever possible.
8. 1 ounce mozzarella cheese (70), 1 medium tomato (25)
Slice up a fresh tomato and enjoy a serving of skim mozzarella cheese for a healthy and nutritious snack.
Forget stress eating—new research shows that crazy long to-do lists do more than encourage you to reach for that triple chic muffin. Try these simple stress busters to keep your metabolism up to speed.
Take a spin. Twirl around in a circle and say what’s bothering you out loud. You’ll feel silly and may even laugh. It’s hard to laugh and be stressed at the same time!
Get outdoors. When you go outside, you realise that you’re not the centre of the universe but just a part of it. So your problems don’t seem as big. To turn your stroll into a walking meditation, say ‘peace’ each time you take a step. Five minutes a day keeps stress at bay.
Give thanks. Keep a running appreciation list on your phone. Being thankful every day puts frustrations in perspective.
Deck out your desk. Place a photo of a loved one or some fresh flowers near your computer. It’ll remind you that your world is not simply about paperwork, computers and deadlines – there is more to life than your desk.
Cut the clutter. Straighten up your drawers or clean out the cupboards. Rifling through things takes up time and creates frustration. These are mindful things that bring order to your life.
Find a new hobby. New endeavours enrich our lives and give our minds a rest from our daily to-do list. How about taking a new art class, hiking, singing, or getting involved in a book club?
