The most common habit changes I’ve heard from patients who have been working from home are an increase in mindless snacking and going to bed later at night. While our body is well equipped to handle brief disruptions to our routine, over prolonged periods of time these changes can affect our metabolism and result in weight gain. One of the best ways to get your metabolism back on track is to re-sync your eating habits with your biological clock (aka circadian rhythm).
Almost every organ in our body has its own biological clock that drives the function of that organ (for example, when to make insulin and bile to help manage our sugar levels and digest our food). Research studies have demonstrated the following benefits of eating in sync with your biological clock:
- Weight loss (without any changes to one’s diet)
- Reduced risk of diabetes, prediabetes, and cardiovascular disease
- Improvements in symptoms of IBS and acid reflux
- Improvements in sleep quality and energy levels
The general guidelines for eating in sync with your biological clock include the following:*
- Fasting 12-15 hours overnight (water, tea, and black coffee are allowed)
- Not eating within 3-4 hours of going to bed
It is common to notice increased feelings of hunger in the evening for the first 2-3 weeks, which lessens as the body adapts to this new routine. Patients who follow this approach are motivated to continue due the improvements in sleep and energy levels they often notice. For more support to achieve your weight loss goal, click here to book an appointment online.
*Patients with diabetes and/or on medications should first speak with their health care provider.
References:
https://pubmed.ncbi.nlm.nih.gov/28928073/