Circadian rhythms are one of the most overlooked aspects of fat loss, yet they can singlehandedly make or break your body transformation goals.
So here is how to optimize circadian rhythms for faster fat loss:
1. Eat at the same times week in and week out: Doing this is one of the best things you can do to enhance weight loss. Not only does this provide a sense of control and organization, but it helps your body optimize hormonal outputs.
2. Exercise at the same times week in and week out: Now obviously you will not be able to do this all the time, but strive to do this as much as possible. You see, just like eating at the same time, exercising at the same time allows for the best circadian control.
3. Readjust your caffeine intake: Many people are addicted to extremely high levels of caffeine. Maybe you are addicted to caffeine. Unfortunately, this can disrupt sleep without you even knowing about it. So taper off your caffeine intake until you reach zero, and then slowly introduce it and hover at the lowest intake possible.
4. Work your mind: By doing mentally taxing things during the day, you will sleep much better at night. This happens because when you exert yourself mentally, you burn through chemicals that help you sleep much deeper. Even better, you increase your intelligence.
5. Decrease the size of your last meal by half: Your metabolism naturally slows down as the day progresses. And if you slow it down even further by reducing the size of your last meal, you will sleep much better. Even better, you will reduce any potential fat storage from late night eating.
6. Use a light box: This is by far the easiest way to increase your levels of energy and to help you entrain to a normal circadian rhythm. The key here is to use it upon waking. You could also get natural light, but this is impractical for most people.
Stronger circadian rhythms will translate into faster fat loss, the research is very clear here. So make sure you take action here sooner rather than later, because later usually never comes!
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