If you thought shutting down the kitchen early in the evening could save your waistline, you were right.While it may not be earth-shattering, there’s some new evidence to back up the advice registered dietitians have been giving for decades. For many years, RDs have been urging weight-loss clients to eat dinner earlier and stop snacking a few hours before bed. It seemed like a no-brainer – after all, when was the last time a late-night binge consisted of a salad and carrot sticks? – but recently some researchers from Brigham Young University decided to put the theory to the test. Jame LeCheminant and colleagues looked at the short-term effect of night eating restriction (NER) on daily calorie consumption, weight trends, and even mood associated with this deprivation. They recruited 29 young men and asked them to avoid consuming calories (water was okay) between the hours of 7 p.m. to 6 a.m. for two weeks. During these two weeks the participants recorded every bite they consumed, and their weight, mood, and level of hunger at breakfast were monitored.

There was a one-week break, and then for two more weeks (a control period) the subjects were monitored as they returned to their usual way of life. There were no other interventions or exercises to perform.The average weight change was a loss of nearly 0.9 pounds during the two weeks of nighttime fasting and a gain of approximately 1.3 pounds during the control period. While mood didn’t seem to be affected during the two weeks of NER, participants in this group reported being much hungrier upon waking. That’s not necessarily a bad thing, given that hunger in the morning is likely to inspire you to consume the most important meal of the day (i.e. breakfast).What about the calories? When they avoided eating between the hours of 7 p.m. to 6 a.m., participants reduced their daily calorie intake by an average of 238 calories. Which helps to explain the weight loss of almost half a pound a week. Interestingly, their intake of fat decreased significantly while protein and carbohydrate decreased at a more conservative rate.

Which leads one to believe that the subjects were not eating grilled chicken and broccoli late at night. No, their usual late-night snacks were higher in fat.This study is encouraging because it supports the advice that runners trying to lose weight need simply to shut down the kitchen (why not go for a walk?) after the dinner plates have been cleared. But if you need more direction when it comes to ways to lock up the pantry, consider the following:Keep It Simple...Free Dogs/Puppies In PaSillyNo more making excuses as to why you can’t lose weight. Nike Football Shoes MalaysiaThis study highlights the K.I.S.S. method at its best. Pet Shop Cats For Sale ManchesterThe study authors state that “there were no gadgets or record-keeping, and the intervention was simple to understand and implement.”

In other words, by simply not eating after a certain time, the participants took in fewer calories and lost weight. Remarkable.Sorry, We’re ClosedThat’s right, even if you have to put up a sign on the pantry, fridge, freezer, or candy drawer, then by all means, do it. Let it be a reminder to yourself and your support system that for two weeks (hopefully longer) you are going to stop eating after a certain time of day.Pick a TimeIn the study described above, the participants had to shut down the kitchen after 7 p.m. What’s so magical about this time? By 7 p.m., the researchers found that most participants had likely already consumed dinner (so there was no need for the study participants to skip meals and totally deprive themselves and their metabolism). You’ll likely agree that once dinner is over, your late-night snack options aren’t always healthy choices. By shutting down the kitchen (at 5 p.m. or 6 p.m. or 7 p.m. or even 8 p.m.) you’ll be more likely to eliminate consumption of late-night empty calories.

After setting your “Kitchen Closing” time, determine the set dinnertime that works for you and your family most nights of the week. Sure, every now and again practice or late nights at the office will interfere. But by eating earlier in the evening, you’ll leave time for a brisk walk after dinner and certainly give yourself more time to digest before retiring for the night (and your heart and digestive system will thank you).This Christmas Trish Costello really has something to celebrate after losing 8st in just over a year. The holiday season can seem a difficult time to slim but Trish started her weight-loss journey in the run-up to Christmas 2013. And this festive period the 45-year-old from Adare, Co Limerick, is happier and healthier. Trish, who has struggled with her weight all her life, made the decision to join her local Slimming World group after she saw an advertisement for it online. She revealed: “I joined on November 26 last year. Once I get something in my head I want to go for it and give it 100% so that’s what I did.

As soon as I read about Slimming World I wanted to join my local group straight away. “My weight has constantly been up and down all my life. I wanted to look well and feel well for the first time ever.” Trish found after she was diagnosed with bipolar disorder a few years ago, it was hard to keep her weight in check. But now she’s found shedding the pounds has really helped her mental health. Trish said: “My weight increased more with the medication as my body tried to get used to it. “My mental health affected my weight too. I had little to no confidence and my moods fluctuated from being very happy to very low and there was no in-between. “I feel really well at the moment. A couple of months ago I had a really low spell, my medication hadn’t been adjusted with my weight loss and when it was that made a difference. “But Slimming World gave me the tools to stay in control of my eating even when I didn’t feel in control with other things. That’s amazing for me.” While Trish was absolutely determined from the outset, she was also nervous about joining Slimming World at Castletroy in the county.

She added: “I was very anxious when it came to doing something like this for the first time. “I was warmly welcomed by my Consultant Catherine and the other members though and I became instantly relaxed so after that I never looked back. My confidence grew each week.” At her first weigh-in, Trish weighed 20st 1lb and was so shocked at what she weighed, she worried she might never lose it. She revealed: “The first night when I stood on the scales I couldn’t believe it. I never realised how much I actually weighed. I panicked and was wondering, ‘How would I lose it?’. “I thought that I couldn’t do this and would never get there. But I found breaking my target down into smaller targets really helped me. “I would focus on losing 7lbs and then more. “It made it easier on myself and the goal seemed more achievable.” Trish said she didn’t find it difficult to stick to Slimming World’s plan over Christmas with all of the food that you could eat. She added: “Slimming World isn’t about telling you not to eat – in fact it’s the exact opposite.

At first I thought that it couldn’t be right. My first week I was down 7.5lbs and when Christmas Day arrived I had lost 18.5lbs in just a month. “I wouldn’t call Slimming World a diet but rather a new way of living. I love all the recipes. “My son is a terrific chef and he joined Slimming World a couple of months ago too.” Changing her eating habits has seen Trish transform and now she is just 7lbs from her target. She said: “It’s all about what you put on your food and how you cook and prepare them. I stay away from fats as much as I can. "I use low-calorie cooking spray instead of oil or butter now and I have no bread at all. I also haven’t drunk alcohol since I started. “I loved bread before and it was tough for the first six weeks when I decided to cut it out but then all of my cravings went and now I wouldn’t even want it.” Trish has also become more active too, playing golf once a week. She said she her whole body shape has changed so much that some people haven’t recognised her – including her own sister.