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The 4 O’clock Shake

When is the toughest time of the day to resist higher calorie foods?
Whenever I ask this question, people always seem to know which time of the day is the most challenging for them.

For some it’s the morning hours. If they don’t take the time to eat a healthy breakfast many people end up eating what they've been trying to avoid all week: the fast food muffin or breakfast sandwich on the road, or something quick, easy and high calorie at home.

Another challenging time is the 1-2 hour period before bed. Hasn't everyone experienced the drama of trying to say, “No” to the cookies or the leftover cake or... well, you name it. And the cruel biological fact is that we don't even have to be hungry to lose this battle.

But the hours that people don’t usually mention are those in the late afternoon leading up to dinner. Yet, that time period often sets the tone for how the whole night goes.

Does this sound familiar? You haven’t eaten since lunch. It’s now 4:30 pm and you’re rushing to finish up things either at work or before the kids get home. You know you should eat something but you just don't have the time.

It's just a few hours... we tell ourselves. But by not eating something, the dominoes have begun to fall without us even realizing it. The hunger builds and the commitment to that healthy low calorie dinner begins to fade. Then add in life's interruptions: last minute requests at work, traffic, the kids just being kids... and the resolve to prepare that healthy evening meal is, well… gone.

This is why I use the “4 o’clock shake strategy.” For me, it’s a shake at 4 p.m. But it doesn’t have to be at 4 p.m. and it doesn’t have to be a shake! The point is taking the time to eat something healthy in those late afternoon hours prevents hunger, while taking the edge off and the urgency out of these typically challenging hours of the day.

The “4 o’clock shake” goes a long way to helping me eat the healthy dinner that I’d planned.

Try it out and see if it makes a difference for you.
 

by RickRiess on 08/02/2011 | Share Story With a Friend

tags: Weight-Loss, planning, strategies

About the Author

Rick Riess

Rick has worked for HMR since 1989 as a key member of HMR’s Training and Research departments and is an important collaborator on all new company initiatives. He is a positive health role model and is committed to helping people make a difference in their weight and with their health.

Comments (9) Post a comment
I can absolutely relate.
by phillAtSilverscape on 12/28/2011
I always apply the afternoon shake strategy during the weekdays, and weekends! It's so helpful during the week because I like to go to the gym at around 6 pm and if I don't eat something before I will be starving and not want to stay as long :( On the weekend, having a shake before I go out to dinner/out with friends prevents me from eating higher calorie foods like the bread that comes with dinner, or munching on chips/french fries because I'm so hungry!
by sailGirl on 11/18/2011
I'm retired, but my wife still works and does not get home until around 7pm, and I wait to eat dinner with her, and have employeed this strategy between 4:30 and 5:30 most days. If I am not able to be home at that time, I either have an HMR bar, or 2, or while traveling, will stop for a coffee or cold soda to shake up a shake in a shaker. Flexibility is another strategy that has served me well in applying the afternoon "shake" strategy.
by RtBrShake on 08/24/2011
That sounds great, Chuck... hope it's decaf ! :)
by RickRiess on 08/10/2011
Like Nancy, it can vary for me. But these last couple weeks I have really been enjoying a Mousse as a night-time snack. I have been using one vanilla and one choc 70+, a cup of cold coffee (stored in the fridge from the morning) and a shot of Irish Cream sugar free syrup. I let it run and run, and it makes 2 qts. My wife and I share - and it is the best 110 cals anyone ever had. And it tastes just like TIRAMISU :))))) It is Awesome !! And I am stuffed !! Its a great finish to the day :)
by ChuckBent on 08/10/2011
I do a shake or vegtable almost everyday between 3:30 and 4:30pm . By doing this I am not starving by dinner time which can cause over eating or those dreadful bad choice dinners.
by BenbarBower on 08/08/2011
It has taken me years to figure out when I am GOING TO BE hungry, then learn to eat ahead of that time. This really is a great strategy, and works well when I follow it!
by NancyRNfit on 08/08/2011
I relate. But like I said in the blog, it doesn't have to be at 4pm, and it doesn't have to be a shake! Is there a certain healthy food you particularly enjoy that could curb those late night munchies? Lately, I've really been enjoying Greek yogurt with some low sugar cereal, e.g., Cheerios, thrown in.) Or a favorite shake recipe that you really look forward to? Just a thought..
by RickRiess on 08/05/2011
I always struggle with the urge to have snack before bed.. :-(
by phillAtSilverscape on 08/05/2011