The Body Clock Reset Diet for a Flat Belly

Losing Weight
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According to Prevention magazine, resetting your inner body clock to escape the “fat cycle” can result toward your achieving a flat belly and losing 8 pounds in just 3 days. The Body Clock Reset Diet brings to dieting the third factor of weight loss success that most people miss out on while concentrating only on the other two factors of proven weight loss control.

In the February 21012 issue of Prevention magazine, the editors reveal that it’s not just how much you eat and how much you exercise that matters toward weight loss, but also the timing of your inner body’s eat and sleep clock. They explain that all-day food cues and excessive nighttime lighting throw our clocks out of whack and contribute to a fat cycle of constant cravings due to uncontrolled hunger hormone flow.

To reset your body clock, they advise that you need to tune into your body’s natural eating and sleeping schedule to break away from the fat cycle and say goodbye to your belly.

The following is a summary of their hour-by-hour slim down schedule to take control of your hunger hormones, banish your cravings and discover your flat belly.

6 to 8 a.m.—Get Moving
Within 30 minutes after getting out of bed and before eating breakfast, do 20 minutes of cardio exercise. The benefits of doing so include research backed findings that exercising before a meal causes fat to burn more efficiently and that the early morning sunlight helps reset your inner body clock that artificial light cannot accomplish.

6:55 to 8:55 a.m.—Drink Up
Before breakfast and every other meal, drink two 8-oz glasses of water.

7 to 9 a.m.—Eat Breakfast
Your inner body clock also wakes up the hunger “feed me” hormone ghrelin. Skip breakfast and you will release excess ghrelin which will cause you to overeat later. Eat protein and complex carbs like eggs and whole grain toast within an hour of waking up.

10 to 11 a.m.—Munch Midmorning
The hunger “feed me” hormone ghrelin raises its fat head again a couple of hours before lunch. Eat a small carb and protein snack to make it go away.

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12 to 1 p.m.—Eat Lunch
Around midday, a fat craving hunger hormone called “galanin” pops up. Eating fat for lunch, however, causes even more galanin, which leads to overeating. Fill up with complex carbs and protein to avoid galanin’s fat-cycle effects.

2 to 3 p.m.—Take a Nap
15 to 20 minutes of cat napping will do more for your energy levels than a snack from the vending machine.

3:30 p.m.—Get Buzzed
Last call for caffeine. Have a cup of coffee no later than 4 p.m. to prevent disturbing the sleep cycle of your inner body clock.

4 to 8 p.m.—Trim and Tone
This is the optimal time for your body to achieve maximal benefits from cardio and strength training.

5 to 7 p.m.—Dinner Time
Now is the time to eat healthy fats such as those from fish and flaxseed as well as prevent middle of the night cravings.

9 to 10 p.m.—Before Bed Snack Time
A carb-based bedtime snack like low-fat yogurt creates tryptophan that will help your brain produce the serotonin needed to trigger the sleep hormone melatonin.

9 to 10:30 p.m.—Power Down
Avoid digital devices and TV screens that emit blue spectrum light that can interfere with your body clock. Opt instead to read or take a bath in dim light to prep your body for sleep.

9:30 to 11 p.m.—Go to Sleep
Be consistent in the time you go to bed and the time you rise—even on weekends! A regular schedule will maintain your inner clock and help you eventually fall asleep faster once you are in bed.

Source: Prevention Feb 2012
Image source of weight loss: Flickr: Creative Commons Licence

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Comments

While powering down to avoid the blue light that causes melatonin suppression may be a good idea, it is not necessary. Eyeglasses that block blue light have ben developed at John Carroll University that are for sale on the internet at lowbluelights.com. Filters for TV and computer screens are also available , even for iPads. Light bulbs that don't make blue light are also available. R.L. Hansler 216 397 1657
While powering down to avoid the blue light that causes melatonin suppression may be a good idea, it is not necessary. Eyeglasses that block blue light have ben developed at John Carroll University that are for sale on the internet at lowbluelights.com. Filters for TV and computer screens are also available , even for iPads. Light bulbs that don't make blue light are also available. R.L. Hansler 216 397 1657
Thanks for letting me know--I hadn't thought about screen filters. Good stuff to know.