Close the Kitchen After Dinner
One study looked at two groups of mice that ate equal calories. One group noshed whenever they wanted; the other had an eight-hour eating window and fasted the other 16 hours. Both groups gained weight, but the eight-hour mice only gained 12 percent whereas the unlimited-eating mice gained a whopping 40 percent. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491655/ Lesson here: Restricting eating time reduces metabolic damage. Rather than a midnight nose-dive into the leftover key lime pie you stashed in your hotel minibar fridge, eat a big dinner and call it quits until breakfast. You’ll create a 12 – 14 hour “fasting” window that allows you some of IF’s benefits without hunger or deprivation.