Back-loading calories…what does that mean? What does that look like in a typical day? This usually entails eating the majority of your calories and food in the later 1/3 of your day. Prime example: Breakfast is coffee on the run with 1 packet of sugar and a splash of half and half. Lunch is not until 1:00 in the afternoon and hunger pangs have set in, but you tell yourself you should stick with the salad and grilled chicken and vegetables (dressing on the side). You’ve got a meeting at 4:00 and pastries or cookies are served as a kind “gesture.” Two cookies later and you are now exhausted after a long day at work and the thought of working out goes down the drain. Dinner consists of going down the street to the nearest Chinese restaurant where portions are extreme, but it is hard to “save the rest for tomorrow.” All of the to-go white boxes are empty by the time they hit the trash can. It is now 10:00 pm and most of the food and calories consumed throughout the day was at 4:00 pm and later. Back-loading calories and food.
Even though this example may seem a little on the extreme side, too often individuals actually practice the concept of back-loading on a consistent basis. Is this you? Do you back-load your calories most days of the week? What days are you typically eating most of your food in the later 1/3 of your day? Here are some simple strategies to help you change this habit around:
Set yourself up for success by eating throughout the day. Everyone at home has different schedules, lives and workout plans—everyone is busy in their own way. However, find a routine that will work for you and remember the timing of your food intake can sometimes be just as important as what you eat and how much of that food is consumed.