How and when you eat can impact your health—and your weight. Upgrade your eating habits to maximize fat burning and keep hunger at bay

Certainly what we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximize fat burning and keep hunger at bay.
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Aim to eat every 3 to 4 hours Most people eat three meals and one snack, while others may prefer four smaller meals; you’re free to find the combination that works best for you. (Search: How many calories should you eat per meal?) Timing your meals in this way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol. You should also enjoy your meals at the same time every day.
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Eat within 1 hour of rising Your mom was also right when she told you breakfast was the most important meal of the day. When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Plenty of research shows that those of us who skip breakfast are actually heavier. Missing out on a healthy morning meal also increases stress hormones.
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Never eat within 3 hours of bedtime Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day.
If you must eat before bed, opt for a light meal or snack that’s high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.
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Start the day with protein For better appetite control throughout the day, try combining your starchy carbs at lunch, dinner, or after your workouts rather than at breakfast. Stick to eggs or whey protein smoothies for breakfast and you’ll eat less throughout the day.
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Always eat within 45 minutes of finishing your workout This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.
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Never do your weight training on an empty stomach You will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.
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Focus on your food Do not eat while you are doing anything else (i.e., watching TV, working, surfing on the computer, etc.). Focus on chewing your food and relaxing while you eat.

Eat protein first Eat the protein on your plate first to help speed the signal to your brain that you are full.

Drink alcohol last If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.

By Natasha Turner, ND

Brandy Thele had always been a junk-food junkie. Track, basketball, and softball kept her belly in check in high school, but graduation put an end to those activities–and to her stable weight. By her early thirties, she had added 100 pounds to her 5’8″ frame. Marriage, two kids, and a full-time job didn’t leave her much time to cook or exercise, and her energy was shot. “I hated walking up stairs. I was out of breath after one flight,” says the 36-year-old accountant from Yukon, Oklahoma. In August 2006, after her doctor put her on pills to lower her blood pressure, Brandy tried fad diets but when they failed, she gained another 25 pounds.

The Change
In February 2009, Brandy was diagnosed with type 2 diabetes and put on more medication. Having watched her father struggle with the disease, she says, “I was devastated. I didn’t think I had let my weight get that out of control.” She knew she had to learn healthy habits–not fall for another fad.

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The Lifestyle
Brandy started small, replacing her daily three sodas and bag of M&M’s with fresh fruits and vegetables and cooking most of her meals at home. To keep cravings in check, she ate six times a day. (Related: Fresh Foods That Are Surprisingly Cheap)

That April, Brandy joined a gym. At first, “it was tough going when I was barely moving on the treadmill and the skinny blonde next to me was running full-out. But I knew I was only competing with myself.” She split hour-long sessions between cardio and strength training, and after seven months of working out three days a week, she was 45 pounds lighter–and ready for a new challenge. She hit the gym daily, and by the end of 2009, Brandy no longer needed blood pressure or diabetes medications. In July 2010, Brandy weighed 150 pounds–the same as she did in college. “I was so proud and excited!” (Free Poster: “It Took More Than a Day…”)

The Reward
Today Brandy, who once feared she’d be on prescription meds for life, has lost another five pounds and feels even healthier than she did in high school. And she has no problem keeping up with her boys, ages 5 and 8. “I have much more energy,” she says. “I accomplish more in a day now. I think my mind is sharper!”

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Brandy’s Tips
Text off pounds: “Have a friend message you to work out. It’ll push you out the door.”
Junk the junk: “If you know you’ll break into the leftover birthday cake at midnight, toss it immediately.”
Take a vacation: “I didn’t obsess over what I ate on my trip, and I still lost five pounds. I learned to relax my diet a little.”

By The Editors of Women’s Health