5 tricks for easier weight loss

Here are some useful tips that will help you lose weight.

1. Fast for at least half of each day. Try not to eat for at least a 12-hour span daily. Ideally your fast would begin after the evening meal (from 6 to 8 p.m.) and extend until breakfast (8 a.m.).

2. Eat breakfast like a king and dinner like a pauper. A 2013 Israeli study put overweight and obese women into two groups. Both had the same number of calories, but one ate a large breakfast, a medium lunch, and a small dinner; the other had a small breakfast, a medium lunch, and a large dinner. The large-breakfast group lost more weight and showed a stronger improvement in metabolic health metrics.

3. Forgo late-night noshing. A 2015 study found that an evening meal raises people’s blood sugar levels 17 percent more than does an identical meal eaten in the morning. Related research found that the number of calories people burn digesting food in the first two hours after a meal drops by half if they eat the meal in the evening versus the morning

4. Consume only water during your fast. Anything else will start your body clock. Put off that morning coffee until after your 12-hour window.

5. Adjust to your natural rhythms. Early birds might want to eat supper at 6 p.m. and fast until 6 a.m. or later. For night owls, it might be easier to have dinner at 9 p.m. and fast until at least 9 a.m.

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