When working with new weight loss clients, I often walk them through a brief exercise to help them understand calories in vs. calories out over the course of a typical day. A vast majority of the time, we discover that when activity is high (from 7am - 7pm), calorie intake is low to moderate. Then, when activity subsides (from 7pm - 7am), calorie intake is high due to a large (highly caloric) dinner and the occasional bed time snack.
So what happens during a situation such as this? People gain weight!
During rest, our metabolisms slow. We burn just enough calories to sustain life which is commonly referred to BMR (basal metabolic rate). It’s important to understand that while resting, people don’t have the activity multiplier that can increase a person’s BMR by as much as 50 percent! So, individuals who consume a large percentage of their calories at dinner (post activity) often convert those calories to sugar which is ultimately stored in the body as fat. That's bad!
Eating in excess of as few as 100 calories per day can result in 10 pounds of weight gain per year!
So how can we correct this mistake? Shift your caloric intake to earlier in the day when activity levels are higher. This will give you more energy and keep you satisfied when fuel for the body is necessary. Then, eat a reasonable dinner focusing on lean proteins and brightly colored leafy vegetables! Doing so will help to keep your energy (calorie) intake in line with your energy output ultimately keeping unnecessary weight gain at bay!
