10 Weeks to 10lbs Lighter Week 4 - Stop eating 120 minutes before your head hits the pillow

Keep up the great work! Here are the goals we continue to work on:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours
• Do 4 aerobic workouts this week (20+ minutes based on your abilities)

The traditional American dinner of meat, potatoes and carrots does not set us up for successful weight loss. However, far worse is the fact that we are working later, eating later and then going to bed on a full stomach.

Sleeping on a full stomach can lead to gastric reflux, insomnia and weight gain. We need to shift the calories from the end of the day to the beginning. Eat a larger breakfast and lunch, then scale back your food at dinner. Stop eating completely 2-3 hours before going to bed.

I wrote a couple weeks ago that you should never be hungry because you are eating every 2-3 hours. The only exception to this rule is hunger at bedtime. If you go to bed a little hungry you will burn fat while you sleep. Imagine that! Wake up thinner than when you went to bed. If you have a hard time falling asleep while you are hungry eat something very small (i.e., total 50kcal) like 3-4 nuts, a few pieces of vegetables, a couple rolls of lunch meat or half a hard-boiled egg. Drink a glass of water and you should be able to sooth your stomach into a restful evening.

Try this nighttime losing strategy and watch some weight fall off this week.