HOW to make your diet MORE efficient – Diet essentials Part 6



A healthy diet is not only about eating the right things. It’s also about eating them at the right time, in the right amount and having a stable daily regimen.

So better tune up your watch because TIME is the main discussion topic today! I am going to tell you how extremely important TIME is for your diet and for your weight loss. So let’s not waste anymore of it and begin:

– having enough sleep. The lack of those basic 7 hours of sleep a day can turn your weight loss up-side down. All weight losing processes, muscle restoration and growth as well as skin renewal occurs during your sleep. I hope I have been clear enough about this – sleep is vital for your health and energy resource.

– sleeping at the right time. Not only the amount of sleep is essential for your weight loss but also the time of the day you dedicate to this activity. Going the entire night without sleep for whatever reason and trying to compensate the lack of sleep during the day is not going to work. The period between 11 pm and 6 am should be dedicated to sleeping for physiological reasons. Your body is programmed in such a way that during these specific hours your cells are renewing, storing energy for the next day and weight loss processes occur. NO other hours during the day will be even a half as efficient concerning these processes.

–  your wake-up time. Most people don’t even realize the importance of waking up at the right time. In fact, if you wish to have a fast metabolism and burn as much energy as possible during the day, you have to adapt the “early bird” rhythm. Waking up between 8 and 9 am will be beneficial both for your health and your weight loss. Here is an interesting study I found about this: Researchers decided to investigate 2 groups of individuals that were aiming at losing weight. Both of the groups adapted a healthy meal plan and a complex exercise regimen, with one exception: 1 group had to wake up early everyday and another one could sleep until 11 – 12 in the afternoon. The results were surprising: the group that woke up early every day had lost about 20% more weight during their diet than the one that didn’t. I hope this emphasizes the importance of early wake-ups strong enough.

– the regularity of your daily regimen. Having a more or less fixed daily regimen is as important as the previously listed aspects. Chaotic schedules with shifting “wake-up times” and “go-to-bed times” will not do the trick. Your organism is exceptionally sensitive to changes but also highly adaptive to them. If you implement an unusual daily regimen – it will be tough in the beginning. You have to get through it and at some point, waking-up early and falling asleep earlier will become a habit. 

– eating at the right time. Let me give you an example: If you keep your calorie intake low during the entire day, and then you eat your last 400 calorie dinner at 9 pm – it is most likely going to ruin your entire weight loss process. Your food digestion is going to take up to 2 hours (depending on your physiology) and you’re less likely to burn those 400 calories at 9 pm. This is why I recommend not eating after 7 pm and if you’re still craving for food at around 9 pm, have a few sips of yogurt or some vegetables and go to sleep. 

The same thing applies for Breakfast and Lunch. For most efficient weight loss try eating your breakfast within 1.5 hour after waking up and eating your next meal within 4 to 5 hours. In this way your stomach is going to digest your meal properly and use the acquired energy during those 4 or 5 hours without having to store anything into your fat tissue. 


Any deviation from your “usual” is going to be tough regardless to whether it is another food type, daily regimen or exercising routine. Usually your body is the one that adapts way faster than your brain. If it is beneficial for your health and will help you reach your goal – stop following your brain and your body will give in 😉



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