Weight loss may depend on meal timing

Recent scientific research says concentrating most daily calories in the first half of the day can bring several health benefits and help with weight management and the prevention of chronic disease.

Evidence also shows that the body digests food and burns calories more efficiently in the morning than in the evening. Heavy evening meals are linked to greater hunger and a lower calorie-burning rate, which encourages fat storage.

Eating calories earlier in the day can give the body sustained energy and raise total energy use, while also helping to curb appetite signals and support weight loss.

In a 12-week clinical trial involving women with overweight, those who took most of their daily calories at breakfast lost more weight and recorded a clear reduction in waist circumference, along with lower levels of inflammation in the body.

Morning calories and metabolic health

Earlier eating is also associated with better metabolic health. It can improve blood glucose levels, insulin resistance, triglycerides and cholesterol, while late eating is linked to higher risks of obesity, type 2 diabetes and heart disease.

Late meals are also said to affect sleep quality. People who stop eating after 6 p.m. sleep better than those who keep eating until midnight, the research says.

The reason given is that melatonin rises in the evening and interferes with the body’s ability to regulate blood sugar after eating. The same research says that eating late is associated with poorer sleep quality.

How to start the routine

Experts recommend planning meals ahead of time and focusing on a breakfast or lunch rich in protein and fiber to increase fullness. They also advise an early light dinner between 5 p.m. and 7 p.m., and setting a final kitchen closing time to stop eating after 8 p.m. to avoid a higher body mass index (BMI).

The source also says that reducing calories steals your happiness.