‘Simple pattern’ to help weight loss exposed by Aussie nutritionist

An Aussie nutritionist has revealed the one food mistake many of us are making, and it could be seriously holding you back.

Whether your goal is to lose weight or simply optimise metabolism, meal timing matters. Old science told us that it did not matter when you consumed your calories, as long as you maintained a deficit.

What we now know is that timing is relevant, especially as we get older as hormonal function is impacted. Physiologically, the body is programmed to build and store at night, and burn calories more efficiently through the day.

The common scenario is that we eat lightly through the morning before snacking all afternoon and overeating at night – but this simple pattern, even for those who are reasonably slim, will lead to weight gain over time.

The ultimate key to taking control of metabolism and weight loss is to shift the bulk of your food intake to the first half of the day, so you can eat lighter at night and support calorie balance or even a calorie deficit without feeling hungry or deprived.

1. Start the day early

If you are one of the many who begin each day with a coffee and eat very little food until mid to late morning, it is time to get your metabolism pumping earlier. While milk-based coffee can displace hunger, it is not a meal and as such, consuming just 100-200 calories can impact hunger and shift calorie intake towards the second half of the day.

Instead, aim to include a small meal with your coffee, such as a slice of toast or piece of fruit and protein yoghurt. Or wait an hour or two and enjoy your coffee and breakfast together, ideally by 9am.

If you are one of the many who begin each day with a coffee and eat very little food until mid to late morning, it is time to get your metabolism pumping earlier. Picture: iStock

2. Focus on lunch as your next meal

It is not uncommon to see busy people enjoy coffee and snacks through the morning and then delay lunch until as late as 2pm or 3pm in the afternoon. The issue with this is that calorie intake becomes more heavily skewed to the second half of the day, especially if significantly more carbohydrates has been consumed throughout the morning.

This pattern of eating makes weight loss difficult. On the other hand, prioritising a meal 3-4 hours after breakfast or as early as 11am-12pm helps to control appetite through the afternoon and evening and makes late afternoon snacking less likely.

Prioritise a meal 3-4 hours after breakfast. Picture: iStock

3. Take an afternoon top up seriously

It is normal to feel hungry 3-4 hours after enjoying a meal, which means if you eat your lunch by 12pm, by 3-4pm you will feel hungry again and need a fuel top up to carry you through to dinner. Prioritising this meal will help to prevent later afternoon binges and help to ensure that dinner is a lighter meal.

Dietitian and nutritionist Susie Burrell says the timing of meals is important. Picture: Supplied

The 30 Day Reset Plan. Picture: Susie Burrell

4. The earlier you eat dinner, the better

While our lives may not always be conducive to eating an early dinner, our bodies certainly prefer it, as it not only gives more hours for digestion before we hit the sack, but also allows for a least 12 hours overnight without food, which aids digestion.

This means if you are hungry at 5 or 6pm and can eat, you are much better to do so, rather than waiting until 8 or even 9pm before eating dinner.

An Aussie nutritionist has revealed the one food mistake many of us are making, and it could be seriously holding you back.

5. If you must eat late

If eating late is the only option thanks to work or other commitments, follow the rule of, the later the meal, the lighter it needs to be.

This means that if you are routinely eating after 8pm, the meal should be small and light – think salad, soup or grilled fish and veggies.

This also means that a substantial afternoon snack will be needed as well as a filling, hot lunch where possible.

This story is an extract from The 30 Day Reset Plan.

Susie Burrell is a dietitian and nutritionist and holds a Master’s degree in coaching psychology

Originally published as ‘Simple pattern’ to help weight loss exposed by Aussie nutritionist