Do you set a calorie limit for yourself? More importantly, do you regulate your intake in any way? If you are…
- looking to lose weight,
- treat Type 2 diabetes, or
- make general health improvements,
moderating your caloric intake is going to help you. You cannot afford to eat based on your appetite and guesses alone: this is what causes many people to become overweight, to begin with.
Counting calories is hard. It is more tedious than anything else but it teaches you a valuable lesson to aid you going forward. Determine your caloric limit to maintain your current weight, subtract a few hundred, and then eat no more. A caloric deficit of 500 calories a day will help you lose up to a pound of solid fat each week.
If you are like many people, forget about eating a 2000 calorie diet as is often recommended. Although it could be a good baseline for you to begin with, so see what eating 2000 calories does for you. If it leads to no progress, eat 1800 calories, and go on from there. In almost no circumstances, however, should you go below 1500 calories. Remember, you can create a larger deficit with exercise. You still need to eat!
As always, consult your doctor before making any drastic changes in your diet.
Moreover, one further tip to help you is to eat most of your calories during the day. You should eat light at night because unless you are going for a workout late in the evening, anything you eat is going to be stored as fat you would have to lose later. Also, sleeping on an empty stomach is ideal for weight loss. It allows your body to enter a fat-burning state over night, which will optimize your efforts.
If you eat before bed, your body will be busy digesting for most of the night. Your body will then have less time to ensure the caloric deficit you created translates to fat loss.
In case you were wondering, this is not a rule. There are obviously effective ways to lose fat while eating at night. But if you have the lifestyle and eating tendencies of the average person, eating the majority of your calories during the day will be prudent.
Eat your main meals by 6 pm give or take: 80 to 90% of your caloric intake should be consumed between the time you wake up and early evening. At night, yogurt, particularly natural or Greek, makes for a good choice. Keep your carbohydrate intake at a minimum. You will still have to moderate your intake if you are to make progress, but eating most of your calories during the day will make a difference on its own.