Twelve Hour Refueling Period

How are your daily to do’s?

I’m still weighing in.  How about you?

I’m averaging over 3,500 steps a day, even though I’ve dealt with rain. How about you?

What apps did you download to your smartphone? I’m curious. Email me and let me know which one’s you liked. Remember to tell me if you are Android or iPhone.

What’s your schedule?

As many of you know, I live with a 17yo parrot named Scarlet. She is a Solomon Island Eclectus.

She demands (yes, that is the right word) her meals at specific times.

  • About 5 minutes before a meal I’ll hear “hello”.
  • About a minute before I’ll hear a little louder “Hello”.
  • At meal time I hear “HELLO”.
  • And if I’m late … I’ll hear “WELL HELLLLOOOOO!”

Your body calls.

As you form your new healthy habits, your body will come to expect food on a regular schedule.

This week, jot down WHEN you eat. Starting with Breakfast and ending with Dinner.

I know, many of you are saying you don’t have a regular schedule. Work or life in general just doesn’t allow for rigid schedules.

Either did I. That was part of the problem with other diets. My body was always craving because my body didn’t know when I was going to refuel.

However, once I started finding a somewhat regular feeding schedule, my body stopped craving. I have found that the schedule can vary about an hour. Any more than that and I go into such a craving mode. When I finally get to eat, I find that I can’t stop eating.

This begins with breakfast. I found that if I ate breakfast around 8:30 am to 9:00 am, I was able to keep a 3 to 4 hour eating schedule. My schedule turned out to be:

  • 9:00 am Eat Breakfast
  • 1:00 pm Eat Lunch
  • 4:00 pm Eat a Snack
  • 7:00 pm Eat Dinner

This way if dinner fell late (around 8 pm), I still finished eating before 9:00 pm. That means I ate within a 12 hour schedule.  My cravings also started to decrease because I was refueling every 3 hours. If I had calories left over for the day, I would also treat myself just before 9:00 pm.

The twelve hour window

Keeping your eating schedule within twelve hours has been scientifically proven to aid in losing weight. Granted, the study was done on mice. However, I found for me, it helped. My body didn’t need food after twelve hours IF I stuck to the 3 to 4 hour eating schedule.

Now, if you eat breakfast before going to work (around 6:00 am), that means you can not eat anything past 6:00 pm. That’s tough.

What worked for me was to wait until I reached the office to eat. That also helped me for the weekends. Weekends resulted in eating around 9:30 am. That still was within the hour adjustment from the regular eating time. My body became accustomed to a regular twelve hour refueling. No more late night cravings.

Try to find a workable twelve-hour refueling schedule this week. Jot down WHEN you eat. As the week progresses, try to eat every 3 to 3.5 hours.

Motivational Reminders:

  • Healthy habits help you lose and maintain a good weight.
  • A scale is just the provider of information to help you make healthier choices.
  • Don’t just eat more calories; earn them!

Get Back To Health To Do List

  1. Weigh In DAILY (recording the date/weight)
  2. Increase your steps every day by 250.
  3. Eat your meals within 12 hours.

Welcome to the journey to better health! You can do it!

About Pat Ferdinandi

Digital Visuals Strategist & Creator

Viditude! Montclair NJ 973.619.9353