What to Eat at Night to Lose Weight

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Over the years, I’ve heard a lot of different opinions on late night snacking.

Many people believe that nothing should be eaten too close to bedtime, while others say that it’s total calorie intake across the day that really matters.

Those that avoid late night snacks claim that it’s a key step to weight loss. But most studies on the issue show that it has more to do with the types of snacks chosen. More often than not, when people eat late in the evening, they tend to make bad food choices.

My own perspective on this issue all comes down to metabolism. Based on the principle of keeping your metabolism in high gear for as long as possible (in order to burn as much fat as possible), there’s really nothing wrong with eating at night. It all comes down to the choices you make, and ensuring that you’re preparing your body in the right way for a good night’s sleep.

In fact, there are a number of foods that will actually get your body burning more fat while you sleep. As long as you avoid foods that are high in fat, sugar, and carbs, you really don’t need to worry. Let’s take a look at some foods you can eat at night to lose weight…

What to Eat at Night to Lose Weight

Lean Protein – If you’re looking for a snack before bed, the first thing you should be looking for is protein. Foods high in protein will not only make you feel more full and satisfied, they’ll also boost your metabolism and burn more calories while they digest. That means you’ll be burning fat while you sleep!

Some good high-protein options are almonds, pistachios, hummus, and of course turkey (which will also help you sleep). If you’re working out hard at the gym, you can also make a simple protein shake with a satisfying whey protein like Gaspari Nutrition Myofusion or Vega Complete Whole Food Health Optimizer. In addition to burning more calories, you’ll also improve muscle recovery at night.

Fruit & Veggies – Not surprisingly, fruit and veggies also make great late night snacks. Don’t go too heavy on the fruit though – too much sugar, even from a natural source, can interfere with your weight loss goals. Go for something like carrots with hummus, sugar-free dried fruits (cherries will also help you sleep), or apple slices with some low-fat cheddar cheese.

Super Foods – You’ve all heard of super foods, right? Many super foods make the perfect bedtime snack, since they’re packed full of amazing nutrients that will boost your metabolism and help your body recover from the stresses of your day. Here are some ideas…

These are just a few ideas, but keep in mind that eating at night can actually help you lose weight! You just need to be smart about your snacking choices, and go for foods that will give your metabolism a boost while you sleep!

Have any questions or feedback about What to Eat at Night to Lose Weight? Please leave a comment below…

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15 Minute Fat Burning Workout

Tight on time? Finding it hard to fit in those extra fat-busting workouts?
Time is an issue for all of us, and it’s one of the biggest complaints from my clients trying to lose weight. And the truth is, real weight loss requires a decent amount of time and effort, so it’s no wonder people get frustrated.
Over the years, I’ve tried to offer up some effective workouts that can be fit into tight schedules or used on busy days. So here’s a 15 minute fat burning workout to get you shedding the pounds on days when you just can’t seem to find the time!
The 15 Minute Fat Burning Workout
This 15-minute workout incorporates 4 different fat-busting exercises. All you need is a set of dumbbells, so this workout can easily be done at home or at the gym. Cycle through these exercises, performing each one to exhaustion or failure.
1. Alternating Standing Oblique Crunches
Standing with your arms overhead, bring your left elbow and right knee together, then return to starting position. Repeat on your other side, switching to right elbow and left knee. Make sure you keep your back straight and your abs engaged throughout the movement. To get more intense, hold a light dumbbell in each hand. (view image)
2. Forward Lunge with Lateral Raise
Stand in a lunge position, holding a dumbbell in each hand. Bend one knee until your front thigh is parallel to the floor. As you bend, raise your arms to shoulder height. Then return to starting position. Repeat the same number of reps on each side. To get more intense, hold the lunge longer or try a heavier weight. (view image)
3. Single-Arm Dumbbell Swing
Stand in a squat position with your feet wider than hip-width, with your toes facing forward. Hold one dumbbell between your knees and get in a squat position, swing arms up and straight ahead as you push out of the squat. Hold the squat for longer to get more intense. (view image)
4. Single-Leg Hip Raise
Lie on your back flat on the floor. Bend one leg at the knee and hold the other leg straight up in the air. Raise your hips off the ground and hold for 5 seconds. Then return to the floor. Switch legs, repeating the same number of reps on each side. To rev this one up, use a resistance band or add ankle weights. (view image)
Remember, I don’t endorse 15 minute workouts on a regular basis, but I also understand that life is busy, and sometimes we have days when a full workout isn’t going to happen. This 15 minute fat burning workout is a great option for those days. It will help keep your metabolism up and your body burning calories.
If you’re looking for an extra kick in your diet, then I also recommend adding a natural metabolism booster like Irwin Naturals Green Tea Fat Metabolizer. And for those who are more intense with their workouts, try this Cellucor Super HD – it will really get you burning fat and losing weight!
Have any questions or feedback about this 15 minute fat burning workout? Please leave a comment below…


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Weight Loss Management Tips

If you’ve lost a lot of weight, or if you’re in the process, then you may have the most difficult challenge ahead of you.
The truth is, keeping the weight off is often harder than losing it in the first place.
There are a few possible reasons for this. First, exhaustion can set in, and stress can lead you to give into the cravings. Sometimes all it takes is one bad day to set you off course.
Another possible reason is having adopted a weight loss plan that is impractical and unrealistic. Many fad diets out there, like the no-carb diet or the more extreme smoothie diets, simply can’t be maintained on a long term basis. Dropping the weight in the beginning is great, but the reality is that you need to learn how to eat healthy.
No matter your reasons, management is a key step in weight loss success. Here are my top 5 tips for keeping the weight off!
Top 5 Weight Loss Management Tips
1. Replace Your “Diet” with Healthy Eating Habits
First and foremost, you need to learn how to eat healthy. The basic rules apply here: cut down on bad fats like trans and saturated fats, go with healthy fats like omega-3’s whenever possible, cut back on sugar, minimize carbs and only go for whole grain options, and eat a lot of protein and fiber.
Once you have healthy eating habits in place, you’ll manage your weight loss much more easily. Just don’t go to the grocery store hungry, and make sure you stay true to those principles when eating out.
2. Surround Yourself with Healthy People
People often overlook the influence that friends and family can have on their healthy habits. If you hang around with poor eaters and people who don’t care about the food they eat, you’re more likely to fail. It’s normal for us to adopt the opinions and behaviors of those closest to us, so make sure you’re hanging out with like-minded people.
3. Incorporate a Regular Exercise Plan
Many people approach weight loss with dieting alone. But don’t overlook the ability of regular exercise to support healthy eating habits (and vice-versa). When you’re trying living a healthy lifestyle, everything you do to stay healthy keeps you in the right mindset. I always hear from my clients how helpful exercise is to their dieting efforts.
4. Keep Track of Your Efforts
Once you’ve lost the weight, you shouldn’t just abandon your fitness and food journals. Writing things down is a good way to stay real about your efforts, even when you’re in the management stage. And if journaling wasn’t part of your initial weight loss efforts, now is a great time to start.
If you’re looking for a great fitness journal, check out the Fitlosophy Fitbook. It’s an excellent tool for managing your weight loss efforts.
5. Keep Your Metabolism Up at All Times
Science can give you a huge helping hand when it comes to weight loss management. The best approach is to focus on your metabolism. And not just when you eat – I want you to be thinking about keeping your metabolism in high gear at all times.
You can do this with exercise, weight training, or diet. When it comes to diet, think about the foods you’re putting in your body and how they impact your metabolism. The higher your metabolism, the more fat you’ll burn, and that will make your weight loss management a whole lot easier.
Here are some great supplements for keeping your metabolism boosted. Incorporate these into your diet, and things should get a lot easier!
Optimum 100% Natural Casein – Casein protein takes longer to digest, which means you’ll stay full for longer and burn more fat in the process.Optimum Fish Oil Softgels – Healthy fats like omega-3’s actually redistribute fat away from your midsection and boost your metabolism.Armor-V Vitamins – A number of vitamins, notably Vitamin C, Vitamin B6, and Vitamin D, contribute to weight loss by enhancing your metabolism. A multivitamin is a sure way to get a boost.NOW Spirulina Powder – A derivative of blue-green algae, this superfood is packed full of protein and other nutrients that rev up your engine.Magnum Nutraceuticals Heat – If you’re looking to give your energy and your metabolism a boost, this is one serious fat burning supplement!
Have any questions or feedback about Weight Loss Management Tips? Please leave a comment below…


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Lose Weight Through Better Sleep

Have you ever considered the role of sleep in your weight loss efforts?
Believe it or not, quality and duration of sleep can have a huge impact on your body’s ability to burn fat and lose weight. In fact, just one night of bad sleep is enough to throw you off track.
Here’s why…
First and foremost, you need to understand that sleep plays a critical role in various hormone levels in your body. Many hormones, such as ghrelin and leptin, control feelings of hunger and satisfaction or fullness over the course of your day. And sleep has a direct impact on how these hormones get released and distributed throughout your body.

In particular, poor sleep or an insufficient amount of sleep can result in increased hunger, stronger cravings, and a delay in feeling full by creating an imbalance in these hormones. The combined effects can be deadly for your dieting goals.
And then there’s the problem with insulin levels. Poor sleep results in a lowered sensitivity to insulin, meaning that your metabolism and digestion will also be thrown out of balance.
On a psychological level, poor sleep is sure to limit your ability to handle stress. Focus, concentration, mental performance, and emotional stability are all closely linked to restorative sleep. Sleep less, stress more – and we know the impact that stress can have on a diet!
Here’s what you can do…
Not surprisingly then, better sleep can improve your weight loss efforts.
It may sound simple enough, but many people underestimate the importance of sleep in their overall health. Large studies in both Canada and the United States have shown, however, that poor sleep is a major risk factor for a number of prevailing causes of death, including heart disease and stroke.  (If you’re in the US you may find this link to CDC particularly interesting for states which have most problems with sleep.)
So not only will you lose weight through better sleep, but you’ll also improve your overall health and wellness.
But it may be easier said than done. Improving the quality or duration of your sleep can be a difficult task.
My first recommendation is to try to de-stress more throughout your day. Stress is often a big reason for not getting a good sleep. One of the easiest ways to minimize the impact of stress on your mind and body is a B-Complex Vitamin like this Twinlab Stress B-Complex. In addition to reducing stress and improving sleep, it will also enhance your body’s ability to burn fat!
Next, you want to think about natural sleep aid options. The one that get the most attention on the market is melatonin, like this Natrol Melatonin supplement. It works for many people who have trouble quieting their thoughts when they hit the sheets.
If you’re working out and exercising, you should also be careful not to do so too close to bed. Your internal temperature can rise to a point where sleep becomes difficult. If you do work out later in the day, make sure you take a night-time recovery supplement like NOW ZMA or Shut-Eye. It will help give your body and muscles the fuel they need to fully recover.
Finally, if you find yourself waking up hungry in the night, one easy solution is to have a protein smoothie just before bed. Protein takes longer to digest, which means it will keep you feeling full for longer (and it will also boost your metabolism).
For the best sleep improvement smoothie, combine 1 scoop of Gaspari Nutrition Myofusion milk chocolate flavor, 1 banana (which contains tryptophan to help you fall asleep), and skimmed milk or milk alternative of your choice (add ice as desired). Sounds simple enough, but it will keep those midnight cravings at bay! And your weight loss efforts will be better for it!
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Omega-3 Fatty Acids: What New Research is Telling Us

If you’ve been watching the news lately, you’ve probably heard of the new research on omega-3 fatty acids.
According to a rigorous series of clinical trials in Greece, these polyunsaturated fatty acids may not be doing a thing for your cardiovascular health, as previous studies had suggested.

These findings may come as a shock to many. Omega-3 fatty acids have been hailed as an important component of a healthy diet for many years now – to the point that they’re added to many other common kitchen staples.
So I thought I would try my best to clear up any confusion regarding these new findings, while also reviewing the other potential benefits of omega-3s.
What the New Research is Telling Us…
First, the new studies from Greece only looked at the use of supplements, as opposed to natural sources of omega-3 fatty acids like fish, nuts, and avocados. This is obviously a major limitation since many people get the healthy fats naturally in their diet.
The use of omega-3 fatty acids in particular, rather than natural source supplements on the market, may also be a limitation of this research. There are many natural source supplements available, such as flax seed oil and fish oil supplements. These may contain benefits not available in the more refined and processed omega-3 capsules.
The new research does seem to contradict previous findings which demonstrated a protective effect of omega-3 fatty acids on heart health and the health of your arteries. These recent studies demonstrated no impact on heart attack rates, strokes, or heart-related deaths.
Aside from the limitations already noted, Greek researchers used very large sample sizes and control groups in a staggering total of 20 trials. So these findings aren’t to be taken lightly. But they also may not be enough to discount the benefits of omega-3 fatty acids, even in supplement form.
American researchers have disputed the findings, noting another major limitation – they included participants who were already sick, which may have thrown off results.
Other Health Benefits of Omega-3 Fatty Acids
What bothers me most about these findings is the way they’ve been presented in the media. News reports have jumped to conclusions about whether people should take omega-3 supplements at all, ignoring the fact that there are other benefits to the fatty acids besides heart health.
Most notably, polyunsaturated fats have been linked to mental functioning and brain health. Studies have shown improvements in focus, concentration, and the ability to deal with daily stress.
Omega-3 fatty acids are also known to boost your metabolism and get you burning more calories and fat. This makes them particularly useful if you’re trying to lose weight and get fit. What’s even more exciting, recent weight loss studies using omega-3 supplements have shown that the fatty acids actually redistribute fat away from your midsection, which can have a huge impact on your overall physique and body composition.
For these reasons, as well as the uncertainty that’s still out there on heart health, I don’t recommend tossing your omega-3 supplements just yet.
What I do recommend is switching to more natural sources of omega-3 fatty acids. Salmon is probably one of your best options. When it comes to supplements, go for natural source options like these Optimum Flaxseed Oil Softgels and these Optimum Fish Oil Softgels. They’re definitely your best bet!
Have any questions or feedback about omega-3 fatty acids? Please leave a comment below…


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