If the thought of never eating another chicken finger or French fry makes you want to throw in the towel on your medical weight loss plan, we have some good news! You don’t have to. Fried fare may get the nickname “heart attack on a plate” for a good reason, but you can get the same amount of crunch without drowning your food in batter.

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While the country continues to navigate the uncertainty of operating during the COVID-19 pandemic, recent evidence points to a distressing yet sadly unsurprising fact. Obesity, and especially morbid obesity, is linked to higher mortality and severe symptoms due to COVID-19 when compared to healthy weight patients.

While there’s encouraging news about the widespread availability of the COVID-19 vaccines, we won’t be out of the woods for a while. We should also view the pandemic as a wake-up call to the dangers of obesity to our general health.

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Winter does not mean your diet is confined to bland-tasting fruits and vegetables. In fact, winter vegetables hold their own in the flavor and nutrition categories. Shopping for in-season vegetables makes all the difference when it comes to preparing healthy and delicious meals. Add the following winter fruits and vegetables to your grocery list to reap the most health benefits:

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February is all about the heart. Whether you’re feeling love from your significant other or celebrating American Heart Month, red is on your mind. The heart plays a role in weight loss too. Don’t forget to give yourself some love with these heart-smart ways to lose weight.

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At one point or another, we’ve all munched on late-night snacks. But for some, the evening hours tend to be when they eat the most. We know that a big part of weight loss is what you eat and how much, but does when you eat factor into the equation? Although this topic is still debated in the scientific community, growing evidence suggests eating late at night can cause weight gain.

A study published in the American Journal of Clinical Nutrition found that nighttime eaters, those who ate between 11pm and 5am, ate an extra 500 calories a day more than non-eaters. . These extra calories can quickly add up to gaining a pound a week if late-night eating is made a daily habit.

It’s unclear what caused the added food intake, but researchers speculate that it may stem from abnormal sleeping patterns or lack of sleep. To understand why this might be the case, we must first understand how our body works throughout the day and night. Your body runs on a cycle regulated by its biological clock. This internal clock impacts your biological processes, sleep cycle, hormone levels and metabolism, and reacts to environmental cues like light and dark. For instance, in the morning your inner clock tells your body it’s time to rev up metabolism to have enough energy to take on the day. At night, regardless if you are awake or asleep, your metabolism slows down because it needs less energy to function. During this time, hormones responsible for storing fat kick into high gear while those that metabolize carbohydrates take a back seat. So, if you decide to dig into a bowl of midnight bowl of ice cream, you’re doing so at a time when you’re body is actively storing fat.

If you are a chronic late night eater looking to lose weight, here are some tips to help you get your internal clock back on track:

1. Understand your late-night eating behavior.
   You probably didn’t start out eating late at night, so when and why did it begin? Did it start out as part of an all-nighter study session in school that just continued on autopilot into adulthood? Maybe you like to watch movies late at night, and buttered popcorn is just a part of that ritual. By identifying the origin of your late-night eating behavior and the reasons behind it, you can develop strategies to break the habit.
2. Set a series of goals to improve your sleep quality and quantity.
   It may sound easy to do, but for those of us with sleeping conditions or problems getting proper sleep, there’s a lot more to it. Try setting a set of mini-goals that will ultimately get you to a healthier state of rest. For instance, if you normally go to bed at 1am, set a goal to go to bed at 11pm for 30 days. Then after that, set another goal to turn off the TV at least 30 minutes before lights out for the next 30 days. The achievement of the mini goals will add up to the ultimate goal of sufficient sleep to make your internal clock happy and prevent late-night eating.
3. Reset your meal schedule.
   Late-night eating may have a tendency to throw appropriate calorie counts for each meal out of whack. As described earlier, your metabolism is highest in the morning and slowest at night. But since you aren’t hungry in the morning due to late-night eating, you don’t eat anything during the time of day when your body does its best work at burning calories. Make it a point to start eating a healthy breakfast, lunch, dinner, and yes, even a snack. Appropriate calorie levels distributed through the day will give you your best chance to lose the urge to snack late at night.
4. Take note of calories at each meal.
   This works hand-in-hand with #3. Depending on how much weight you are looking to lose, set a meal plan with appropriate calorie levels for each meal. This is dictated by your Basal Metabolic Rate (BMR), which you can find out from your medical provider.

The point here is not to turn all night owls into early birds. Everyone is different and will do what feels best for his or her individual lifestyle. Just be aware of the facts linking to late-night eating to weight gain and do your best to adopt the types of behaviors that can support your weight loss dreams. And you know how to dream, right? Get some sleep!

We’ve finally reached the start of 2021, saying goodbye to a very challenging 2020. January is usually the month we find renewed motivation to take steps to lose weight. But with the global pandemic and quarantine, this January feels far from business as usual. Is it possible to harness the kind of motivation needed to lose weight when many of us might already feel burned out?

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