To Lose Weight, Use the Clock, Not the Scale

In All Health Watch, Diet and Nutrition, Featured Article, Weight Loss by Garry Messick0 Comments

There’s one device you’ll find in the home of almost every dieter…a scale.

But what if a clock did a better job promoting weight loss than a scale??

New research shows that it does. 

The study was published in the journal Cell Metabolism. Scientists had 19 overweight, prediabetic people do all their daily eating during a span of just over 10 hours.

It didn’t matter when they started eating, as long as they had their last food of the day about 10 hours later. They could eat whatever they wanted and as much as they wanted.[1]

This is called “time-restricted eating” (TRE). The practice is becoming a popular way not only to lose weight, but to improve health in other ways.

After 12 weeks, the study participants had lost 3% of their body weight on average. They lost 3% of their belly fat and reported getting better sleep.

Also, the subjects’ blood pressure and cholesterol readings improved. Their fasting blood sugar levels dropped.

Some were able to lower the doses of their blood pressure or cholesterol medications…or stop taking them altogether.

Other studies have found that TRE leads to lower inflammation and slower aging.[2] [3] [4]

How to Practice Time-Restricted Eating

Here’s how to do TRE:

Ease into it. Start by eating breakfast 15 minutes later than usual. And have dinner 15 minutes earlier. Each week, shorten your eating window by a half hour by eating breakfast 15 minutes later and dinner 15 minutes earlier.

Eat within a 10-hour window. To follow the study cited above, stop reducing your eating window when it is at 10 hours. So if you eat breakfast at 8 a.m., you should finish dinner by 6 p.m. In some studies, people have more success with an eight or nine-hour window. But this can be difficult to maintain.

Eat more protein. You’ll stay fuller longer if you eat more protein and avoid carbs. Good sources include organic eggs, beef, poultry, and wild-caught fish.

One more thing… Don’t get discouraged if you slip up. If you eat outside your window, simply try to maintain your schedule the next day.

Editor’s Note: If you’re trying to lose weight, don’t fall for the calorie cutting myth. Calories don’t drive weight gain. Something else does. And it’s easy to control. Discover more by reading The Weight-Loss-for-Life Protocol. It’s in Independent Healing, the monthly newsletter that deciphers the latest science to bring you unbiased medical information that can transform your health. Find out more HERE.  

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[1]https://www.sciencedirect.com/science/article/pii/S1550413119306114?via%3Dihub

[2]https://www.medicalnewstoday.com/articles/322365.php

[3]https://www.bewell.com/blog/time-restricted-eating-benefits

[4]https://medicalxpress.com/news/2019-12-clinical-hour-window-stave-diabetes.html

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