Can I burn fat and lose weight without changing my diet?

I strongly urge healthy eating, but if you must

Acceptable in the morning, but dangerous at night.

Don’t change WHAT you eat, just change WHEN you eat.

It can be that simple.

Work alongside your body’s natural rythym.

Eat a TON in the morning and hardly anything at night.

The results are real.

Consume calories when your body actually needs it.

If you’re on a 2,000 calorie diet, then aim to eat 1,000 calories within three hours of waking up.

  1. Consume 70% of your food before 1PM.
  2. By 6PM, you will have eaten 95% of your daily calories.
  3. Between dinner and bed time, just have a little snack.

By eating majority of calories EARLY in the day, your body will become a more efficient fat-burning furnace.

The advent of Late-Night fast food drive thru’s is the dieter’s worst nightmare. A typical value meal at a fast food restaurant can make you lose three days of fat-loss progress in a single sitting.

So if you must eat fast food, then consume that value meal at 10 AM instead of 10 PM. Your body composition will be vastly different.

Calories at night time are THREE TIMES more dangerous than calories in the morning!

Wake up early enough for a BIG breakfast — and please enjoy it. You will be amazed at the results.

The more healthy foods the better!


  1. Dear Ellison Fitness,

    I just started a night job. My coworkers and I notice that we don’t get as hungry during our night time shift than we have had during daytime jobs in the past. We both observed though, that it may be because we sometimes eat dinner for our first meal after sleeping, and may usually have previously had a lighter meal for the AM breakfast.

    Metabolism wise, how do you think our body will cope with the shift?

    1. Hi Jennifer,

      When I worked in Renton, I had a lot of customers who worked for Boeing. It’s pretty easy to spot the night shift workers compared to regular daytime workers.

      I have some evening shifts as well and I do find it more difficult to keep my metabolism going on those days. There is something to be said for a healthy circadian rhythm.

      The good:
      You’re eating a lot when you wake up, to prepare for the day.
      You’re eating less in the time right before you go to bed.

      The not-so-good:
      Natural circadian rhythm is messed up…there’s really no telling how that will affect the body’s ability to burn fat.

      Fortunately, you still get to choose the food you eat and when you eat. Focusing on consuming the majority of your food in the hours after you wake will still be highly beneficial for your metabolism.

      Ultimately, only you will know how your body deals with the shift. Listen to your body and make adjustments when necessary — also fill me in too because I’d like to learn from your experience as well. 🙂

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