One simple strategy to lose weight that anyone (and everyone) can do


Being confused doesn’t help achieve your goals.

And fundamental confusion about how to eat is something that I am constantly coming across: Eat in the evening, don’t eat past midnight, and eat every two hours. One day you hear one approach, the next day, another.

If your goal is to gain weight, your calorie intake is the most important, followed closely by the amount of  resistance that you are using in your exercise program. But to lower body fat and maintain your lean muscle weight, there are more strategies to consider.

Today, I’d like to pick only one stumbling block I know many struggle with. Eating after dinner!

After a long day, tired from running around or handling mental stress, what are you most likely to do? To eat and relax. Eating food has a relaxing effect on your body. The energy required for physical activity is now required for digestion. And what if the hunger pang strikes again after eating dinner?

Does not eating after dinner make sense to lose weight?

Ian King, author of “Get Buffed,” states  the following:

“I strongly recommend moving the last intake for the day as far away from bedtime as you can. 3-4 hours is ideal, but at least 2-3. This increases the length of the
“fast” which in reality nighttime is – broken by breakfast. Using this method consistently
is one of the most effective ways to lower body fat – and it doesn’t take a lot of effort.”

And I couldn’t agree more. Although many scientists reject the “eat less at night” theory, there are some very logical and scientific reasons why it works:

Your metabolism slows down at night as you become less active.

Due to less activity, you burn fewer calories.

But what if you are an active individual or you’d like to lose additional pounds and you are getting the hunger pangs at night?

There is one reason for this: You are not eating enough of the right foods during the day to cover your energy requirements.

In terms of your meals, breakfast should be the largest of the day, as it prepares you for the day’s activities. Check your protein intake: By simply adding nuts and seeds to the mix, you can make a huge difference in how you maintain your energy levels during the day. If you’re not hungry, chances are that you will make smarter nutritional choices. However, keep in mind the big picture:  you have to know your calorie limits to accomplish your goal.

The quality of nutrients makes all the difference. If you are not providing your body with premium material to work with, such as proper protein, unrefined carbohydrates and fats, enzymes, vitamins and minerals, your metabolism does not work efficiently. Read: It slows down. Look at how many processed foods (instant oatmeal, flavored rice pilaf, yogurt energy bars) you’re taking it on a daily basis. Begin to swap out processed items for foods that look like they’re fresh from the field, with as little as possible preparation as possible.

When a night hunger pang strikes, there is only one best solution for you. Don’t eat carbs. Eat a small portion of protein. What you really want to avoid in the evening is any rise in your insulin levels. Insulin sensitivity rises in the evening and instead of using the carbohydrates, your body will store it as fat.

Lean protein such as chicken, fish, eggs or a yogurt (not sweetened) is the best strategy if your goal objective is to lose weight and the hunger pangs strike at night.

So, try to increase your fast from the last meal of the day to the first of the following day. You’ll take in fewer. And, trust me, at the end of the day, the amount of calories you consume does make a difference.


P.S.#1: CW11 called. The Middle Management was the result. Check out the slimming segment … click here. Shouldn’t you be doing these moves?

P.S.#2: Registration for the 4-week Bootcamp clinic open up. 6 more spots open …

Stefan Aschan is a leading expert on lifestyle, health and fitness who has helped more than 30,000 people get fit through advice on nutrition, fitness and lifestyle changes. For your free “How to live 100 years in perfect health” report and the must read “updates and solution” newsletter on how to have 10 times more success, stay on top of your goals, and accomplish the change of body and appearance,” visit

Categories : Nutrition

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