Category: eating right

Posted on

When Is the Best Time of Day to Exercise?

What time of day do you like to exercise? Would you change your mind if science suggested one of those were a better time?

Maybe, maybe not (for me). But if you’re curious, here are a few things to consider.

Photo Credit: Unsplash, Sam Knight

What does the early bird get?

So, morning or evening? Well, it gets a bit complicated.

Throughout the health and wellness community, there are people who swear by “fasted training” for losing weight; the idea is that working out on an empty stomach burns fat to melt away the pounds. Fasted training is often done in the morning, before breakfast.

But studies have been mixed. “Fed training,” when you eat before a workout, has been shown to help spark your body’s energy so that you can have a strong workout.

So which is better?

Well, the evidence says that it depends on your personal body composition, so you need to decide what works. Also, more important than either fed or fasted training is consistency. We all know there are tons of reasons in life why you might skip the gym – and that’s a major pro to getting your workout out of the way in the morning.

Photo Credit: Unsplash, Scott Webb

But evening workouts also have their perks…

Throughout the day, your body warms up, making your evening workout better. Also, your muscles cells contain biological clocks that abide by your circadian rhythms, which are regulated by your larger internal clock and sleeping regimes. What that means is that “…muscle cells are more efficient during an organism’s normal waking hours.”

So if you are into strength training and weight lifting, evening hours could be your best bet, as your muscles are at optimal efficiency and maintain higher levels of testosterone. Not to mention that later workouts have been shown to increase focus and energy.

Back to the question: which is better?

Well, sorry to do this to you, but it depends on the person. Perhaps the most important factor to consider is consistency, if you’re working toward weight loss goals. But if you’re looking for other types of gains, then you should consider muscle fatigue, sleep, and your schedule larger. If you ever see a trainer at the gym, they can give you a bit more advice specific to your body composition and goals.

But as long as you’re doing exercise, you are on your way!

The post When Is the Best Time of Day to Exercise? appeared first on UberFacts.

Posted on

Starving Before Bed? Try These 7 Nutritionist-Approved Snacks.

There is a laundry list of dos and don’ts for losing weight. There’s always a flavor of the month or fad diet, and you would be forgiven for being confused. A lot of diets even contradict each other.

Take Atkins: eat fats and protein but no carbs.

But straight eating clean: get in those complex carbs, veggies, and protein.

And don’t get me started on keto.

Sure, depending on your body type, blood type, etc, more than one or all of these diets could work. But the one thing these all have in common? Don’t eat before bed! Gasp!

But I’m hungry!

Me too. So what’s the deal? Do you chug a glass full of water to fill your stomach and suffer through a Netflix program until you fall asleep? Or do you have a snack?

Buzzfeed may have the answer. They recently checked in with “registered dietician Abby Langer and Despina Hyde, a diabetes expert at NYU Langone Weight Management Program, to find out.”

Apparently, it is okay to eat before bed! Whew…what a relief. It’s just what you eat that counts. Having a bucket of KFC is probably not a good idea. But fruit, crackers, or avocado toast (yum) could get you the nutrients you need PLUS settle that roaring stomach.

“Sure, your metabolic rate slows down a bit, but it doesn’t stop, says Langer. Yes, when it comes to weight management, it’s better to eat your biggest meals around the time of day you’re most active, but in general, your total calories matter more than the timing. And a reasonable snack that satisfies your hunger before bed isn’t enough to derail your healthy eating efforts.”

But I’m hungry every night before bed

If this is a consistent issue, chances are you’re not eating enough calories during the day. Also, check out your protein intake. If you’re eating a ton of carbs and fatty foods, this can cause your body to burn off energy too quickly, leaving nothing in your reserve while converting those calories to fat. Yuck. 

“Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that’s about 40% veggies, 40% carbs, and 20% protein.”

So what types of snacks are good to eat at night?

High fiber Cereal

Who doesn’t love Babybel?

 

Avocado or hard-boiled egg toast

 

Bananas with peanut butter

 

Greek yogurt with granola or fruit (or both!)

View this post on Instagram

special k granola, strawberry activia, and almonds

A post shared by carter ? (@sugarcoatedcarter) on

 

A simple cup of cottage cheese with fruit, nuts, or crackers

View this post on Instagram

Snack break #cottagecheese #triscuits

A post shared by Veronika (@what_im_eating_right_now) on

 

Fruit and nuts are perfect for a sweet craving

 

So no matter the diet, remember: it is important to space out meals, get the proper caloric intake, and eat (healthily) when hungry at night!

After all, no one likes a cranky Netflix partner.

The post Starving Before Bed? Try These 7 Nutritionist-Approved Snacks. appeared first on UberFacts.