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Shrink your waistline with these after dark weight loss tips. 

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How many meals did you eat yesterday? 

people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight 

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Try your sleep switch?

Don't count sheep, eat lamb! Or better yet, a bit of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. 

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"Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepyhead syndrome," says Julia Falamas,  

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"If you're the type who can't sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger.

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"Some of the best teas for sleep are chamomile, peppermint, lavender and valerian, which actually does have some sedative properties." 

Schedule tea time

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Also, to meet your daily fiber goal, "about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you'll ensure you can convert enough serotonin to sleep well." 

Eat whole grains at lunch

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Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. "You want to eat your last meal at least an hour or two before going to bed," 

If you eat at night, keep it small

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Better yet, set strict kitchen hour

Nighttime fasting—aka closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, Experiment with closing the kitchen at 8 p.m. 

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