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## Why you should skip BRUNCH: eat meals later in the weekend “you can arrive by messing around with your body clock”

• Eating 3.5 hours later than normal was associated with a BMI that was 1.3 units higher
• Biological clocks prepare the metabolism to break down food at a certain time
• When caught outside the guard, it appears that food is not broken down and turns into fat

Most people enjoy a well-deserved sleep in the weekend, which means that their breakfast is pushed back to brunch.

But eating meals later on Saturday and Sunday can lead to weight gain – even if you consume the same amount of calories, research suggests.

Scientists discovered that people who ate three and a half hours later at the weekend had BMIs 1.3 units higher compared to those who followed their routine.

This remained true despite the quality of their diet, how long they slept or how much they trained.

Disruption of normal eating schedules can lead to extra fat around the waist, because our bodies are not used to processing food at the time, experts say.

Meals later in the weekend can cause additional weight gain, even if you consume the same amount of calories, research suggests (stock)

Researchers from the University of Barcelona say, behind the study, that our biological clocks, called circadian systems, prepare metabolism to break down food at specific times.

Cells are programmed in this way so that they know when to use energy to absorb or use specific nutrients.

The metabolism becomes slow when food is broken down when it is caught by surprise by eating at different times. It seems so lead to the storage of extra fat.

### HOW TO CALCULATE THE INDEX OF YOUR BODY MASS AND WHAT IT MEANS

Body mass index (BMI) is a measure of body fat based on your weight in relation to your height.

Standard formula:

• BMI = (weight in pounds / (height in inches x height in inches)) x 703

Metric formula:

• BMI = (weight in kilograms / (height in meters x length in meters))

Measurements:

• Under 18.5: underweight
• 18.5 – 24.9: Healthy
• 25-29.9: too heavy
• 30 or higher: Obese

The researchers interviewed more than 1,100 students from Spain and Mexico to come to the conclusion.

They asked participants what time they normally ate breakfast, lunch, and dinner on weekdays and weekends.

Nearly two-thirds ate meals on their days off an hour later, and breakfast was the most delayed meal that tended to be brunch.

The study found that the greater the time difference between weekdays and weekend meals, the greater the chance that the students were overweight.

Eating three and a half hours later at the weekend seemed to cause the most extreme weight gain, the equivalent of brunching on a Saturday at 11.30 am compared to breakfast on a Friday at 8 am.

People who ate late in the weekend had a BMI 1.3 units higher than participants who ate at about the same time on weekdays and weekends.

Dropping 1.3 BMI units is equal to someone who is 170 cm tall and weighs 90 kilos and loses 4 kilos, NewScientist reports.

Principal investigator Maria Fernanda Zerón-Rugerio said the results suggest that overweight people can use meal timing as a method of fat loss.

She told New Scientist: ‘Suppose you usually have breakfast at 7 am, but then at 9 am on the weekend.

“Your biological clock doesn’t know it’s the weekend, so it’s going to prepare your body to eat at 7 in the morning, and then it gets confused when you actually eat at 9. ”

In response to the study, Mhairi Brown, a nutritionist from London at the Action on Sugar campaign group, said it was an “interesting study.”

But she added that calorie reduction was the proven measure that first and foremost had to be implemented.

Kim Pearon, another nutritionist with her own clinic in London, said: “This is not the first study to indicate that the body thrives at the same time every day.

“Your circadian rhythm is the internal clock of your body, which dictates behavioral patterns in organs and cells over a 24-hour period.

“Various external signals such as light and temperature can influence our circadian rhythms, so it is quite possible that our food intake also has an impact.”

But she said the observational study had limitations. ‘It is less easy to take into account other variables that can influence outcomes, such as the weight of a person.

“This is summed up by the saying” correlation is not causal, “which means that just because two circumstances co-exist, this does not mean that one has necessarily caused the other.

“When it comes to achieving and maintaining a healthy weight, we know for sure that what we eat and how much is important.”

### Simple calculation that shows how many calories you REALLY have to eat every day to lose weight

Having a calorie deficit is the only way to lose weight. That means you have to burn more calories than you consume.

The ideal intake can vary enormously, depending on your basal metabolic rate (BMR).

BMR is the amount of calories that we spend to maintain our body.

Taking your activity levels into account can have a huge impact on how many calories you need to consume.

Your BMR can be found using a number of ‘macro calculations’ found online.

They take your age, work and training level into account.

After you calculate your BMR, you subtract approximately 250 calories for constant weight loss or 500 calories for aggressive weight loss.

Additional exercises – such as walking or running on the treadmill – can also be used as a tool to consume more calories, increasing your calorie deficit.

For example, a brisk half-hour walk on the treadmill can burn 250 calories.

## How to calculate your basal metabolism

10-17 years BMR = 13.4 x weight (kg) + 692

18-29 years BMR = 14.8 x weight (kg) + 487

30-59 years BMR = 8.3 x weight (kg) + 846

Men

10-17 years BMR = 17.7 x weight (kg) + 657

18-29 years BMR = 15.1 x weight (kg) + 692

30-58 years BMR = 11.5 x eight (kg) + 873

Once you have your BMR, you must combine it with your activity rate.

Inactive men and women: BMR x 1.4

This applies to anyone whose job is physically demanding, for example someone who usually sits at the desk all day at the office. You do not have any form of structured exercise in your life and if you do, it is of low intensity, such as walking.

Moderately active women: BMR x 1.6

Moderately active men: BMR x 1.7

This applies to someone whose task is physically more intensive or for whom there is a lot to be found. They would also participate in structure exercises of moderate intensity about three times a week.

Very active women: BMR x 1.8

Very active men: BMR x 1.9

Someone with a very physically demanding job who also does some structured exercises, or someone who trains intensively for an hour a day.

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