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How to reduce visceral body fat (hidden fat) without eating less

Use your body’s clock to burn more fat during sleep

Author

Diego Carrete
December 04, 2024 • Estimated Reading Time: 5 minutes

Hola amigos,

Back to work—or wait, did I ever stop? This time of year is always busy, and I’ve officially swapped "life-work balance" for "life-work integration." At the end of the day, we do what we’ve got to do.

Have you ever felt like you’re doing everything right—eating clean, exercising—but the scale won’t budge?

Here’s the thing: When you eat is just as important as what you eat.

Today, I’ll show you the science behind timing your meals for fat loss, a practical example of a perfect day, and 3 habits you can start today to take action immediately.

The Science of Meal Timing

  1. Your Body Runs on a Clock:

    • Your metabolism is tied to your circadian rhythm—the body’s natural 24-hour cycle.

    • Eating during the day when your body is most active optimizes digestion, fat burning, and hormone balance.

    • Nighttime eating, however, disrupts this rhythm, causing higher blood sugar levels and more fat storage.

  2. Hormones at Work:

    • Insulin: Rises when you eat to manage blood sugar but also blocks fat burning.

    • Glucagon & Growth Hormone: Increase during fasting, triggering fat-burning and repair processes.

    • Autophagy: Your body’s "clean-up crew," repairing cells and reducing inflammation, peaks during extended fasting.

  3. Post-Meal Activity Matters:

    • A light walk after meals enhances glucose clearance, helping your body transition into fat-burning mode faster.

PS: I’ve got just 3 slots open for January to work directly with me Click here to book a free introductory call

Your Perfect Fat-Loss Day

Here’s how to align your day for maximum results:

Morning:

  • 6:30 AM: Wake up. Hydrate with water, black coffee, or tea.

  • 7:00 AM: Light exercise (e.g., 15-minute yoga or stretching).

  • 8:30 AM: Break your fast with a protein-rich meal (e.g., eggs with sautéed spinach).

Afternoon:

  • 12:30 PM: Balanced lunch with lean protein, healthy fats, and fiber (e.g., grilled chicken salad with olive oil and avocado).

  • 1:00 PM: Take a 15-minute post-lunch walk.

Evening:

  • 6:30 PM: Dinner—keep it lighter, focusing on vegetables and a small portion of protein (e.g., baked salmon with roasted broccoli).

  • 7:00 PM: A 20-minute light walk to help transition into a fasted state.

  • 8:00 PM: Begin fasting—stick to water or herbal tea only.

Night:

  • 10:30 PM: Sleep. Quality rest is essential for recovery, hormone balance, and fat loss.

3 Habits to Start Today

  1. Delay Your First Meal:

    • Don’t eat for at least one hour after waking up. Instead, hydrate and move your body to jumpstart fat-burning hormones like glucagon.

  2. Cut Off Eating 2–3 Hours Before Bed:

    • This gives your body time to digest, improve sleep quality, and transition into a fasted state overnight.

  3. Take a Post-Meal Walk:

    • A simple 15–20 minute light walk after lunch or dinner helps clear glucose and kickstarts fat burning.

That’s it for today amigos,

Hasta la vista

PS: I’ve got just 3 slots open for January to work directly with me Click here to book a free introductory call

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