1. Eat Dinner, Not Snacks
Do your nighttime calories tend to come in the form of a constant stream of nibbles, instead of an actual dinner? It can be tempting to grab a snack when you finish up work — and continue having a munch here and a munch there throughout the night.
But grazing can bring on blood sugar spikes and dips that increase fat storage — even if calorie intake is the same as what you’d get from one larger meal. Eating less frequently and not snacking are key strategies for weight management, per September 2017 research published in the Journal of Nutrition.
That’s why experts like Palinski-Wade recommend having a single dinner instead. “When trying to lose weight, you want to balance blood sugar levels to limit spikes in insulin, which can better help you burn fat,” she explains. “If you eat one meal, your blood sugar will rise along with insulin after eating and then steadily decline.”
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