Health in Focus
Making a food plan, and how to find the healthiest yogurt

How to eat all day to lose weight

by Jessica Migala / © 2017, Eating Well, Inc. Premium Health News Service. Distributed by Tribune Content Agency, LLC.


What time you eat your meals may have just as much of an impact on your diet as what you eat. Here’s a good game plan for success.


7 a.m.Fill up on protein

  Those who divvied [protein] up among all three meals (30 grams per meal) boasted a 25 percent higher rate of muscle synthesis (which helps maintain a healthy metabolism) versus those who loaded up at dinner, according to a study in the Journal of Nutrition.


10:30 a.m.Snack on almonds

  Almonds make a great midmorning snack since they may not increase your overall daily calories, according to research published in the European Journal of Nutrition.


11:30 a.m.Pre-order lunch

  You know you’ll be ready to eat at noon, so if you didn’t pack a lunch, put in your order before you pick it up. Deciding what to eat ahead of time with the benefit of seeing the nutrition info online can help you save 115 calories, per research in the journal Appetite.


3 p.m.Spoon up yogurt

  An afternoon yogurt snack helped people hold off hunger longer, so they ate 100 fewer calories at dinner, reports a study in Nutrition Journal.


4 p.m.Skip the java

  Resist the coffee jolt to beat the afternoon slump. Sipping joe this late in the day can cost you an hour of sleep, reports a study from the Henry Ford Hospital in Detroit.


6 p.m.Focus on family

  Sit down at the tablenot the couchfor dinner. Eating without distractions is associated with a healthier BMI for both kiddos and adults (and strengthens your family bond), says Cornell University research.


10 p.m.Turn in

  Go to bed at a reasonable time. People who clocked a mere four hours of sleep gobbled 130 extra calories compared to adults who got closer to the recommended eight hours, found research in the journal SLEEP.



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