It’s common for people to ply health and nutrition experts for insider tips, secrets or tricks for weight loss. Our common response to these entreaties is very unsatisfying to most: There’s no magic formula. Just eat less overall, and less junk in particular.
This tried and true conventional wisdom still holds true for sure, and there’s no getting around it. But what if you are already eating a reduced calorie diet – one that by all calculations should be promoting weight loss – but the scale simply isn’t budging?
This is a situation I often encounter with my patients, and the trick to breaking through the plateau often lies with changing when they’re eating which calories during the day. Specifically, in the context of an appropriately lower calorie diet, you may be able to accelerate weight loss and significantly improve other markers of metabolic health by following three simple rules:
- Never skip breakfast, and always make sure it includes a healthy carbohydrate.
- Be sure to front-load the majority of your calories and carbs to the first half of the day so you’ve consumed the majority of your day’s food by mid afternoon.
- Make dinner a small, low-calorie, low-carb meal – eating lean protein and non-starchy vegetables.