.jpg)
When trying to lose weight, maintaining a caloric deficit and a healthy diet is critical for success. However, recent studies have found that when you eat may be just as important as what you eat. While there’s no one-size-fits-all solution to the best time to eat dinner for weight loss, new research suggests scientific benefits for eating an earlier dinner to lose weight.
Does When You Eat Dinner Affect Weight Loss?
With everyone's busy schedules, dinner can get put on the back burner until later in the night, close to bedtime, and recent studies suggest that could be sabotaging not just your weight loss efforts, but your overall health and wellness.
The journal Nutrients reviewed several studies related to meal timing and the impact on metabolism and obesity factors and concluded that eating two hours before going to bed increased the probability of becoming obese by five times.
Similarly, the journal Obesity found that eating at night, especially after 8 p.m., negatively impacts metabolism and weight, and that those who focus on greater caloric intake earlier in the day saw better weight loss results than those who consumed more of their calories later at night.
What is the Best Time to Eat Dinner for Weight Loss?
A recent study from Cell Metabolism recommends consuming dinner three to four hours before going to bed, which allows your body to properly digest the meal and nutrients, align with the body’s circadian rhythm, positively affect appetite-regulating hormones and potentially help transition into more restorative sleep.
Here are additional benefits that have been found to be associated with an earlier dinner, all of which help support weight loss efforts.
Enhanced Sleep Quality
Your body operates on a 24-hour clock known as the circadian rhythm, and it’s been found to have an influence on everything from metabolism and hunger to nutrient absorption and insulin sensitivity. Even delaying a meal just a few hours can upset that circadian rhythm and disrupt sleep cycles, the quality of sleep and how efficiently calories are processed.
Reduced Risk of Heart Disease
According to a study from the journal Nature Communications, eating an earlier dinner can reduce the risk of cardiovascular disease, especially in women. Among the 103,389 adult participants, they found those who ate the last day’s meal after 9 p.m. had a 28% higher risk of cardiovascular and cerebrovascular disease than those who ate earlier, and that even delaying the first meal of the day resulted in an increased risk of cardiovascular disease.
Improved Metabolism
Your metabolism is how efficiently your body converts calories into energy, and it’s influenced by a variety of factors that include gender, genetics, age, activity levels, sleep and even meals. Results from a study from The Journal of Clinical Endocrinology & Metabolism showed that when people ate later, they had an 18% higher blood sugar spike, a 5% increase in cortisol levels and a 10% reduction in fat breakdown by the next morning than those who ate their last meal before 6 p.m. Another study also found that eating late increases the risk of metabolic diseases, which may be because food-induced thermogenesis—the ability of your body to burn food consumed—is higher in the morning and lower in the evening.
Reduced Acid Reflux
Acid reflux is when acids from the food you consume irritate your esophagus, causing heartburn and indigestion. This can happen because of a large, rich meal or going to bed immediately after eating, and studies have shown an increase in acid reflux symptoms for those who ate less than three hours before going to sleep.
Regulated Blood Sugar Levels
When your body can’t properly balance blood sugar levels, this may lead to insulin resistance and other diseases like diabetes and obesity. Results from a study in Nutrients showed that participants who had higher caloric intake later at night had greater insulin resistance than those with the highest caloric intake earlier in the day, which increased the risk for diabetes.
All of the factors above can contribute to weight gain and even obesity, and several studies have found a direct link between late-night dinners and weight.
Finding the Best Dinner Time for Your Weight Loss Goals
There are many variables when it comes to setting a schedule for things like sleep and meals, and “early” for one person might be “late” for another. However, aim to consistently have your dinner at least three hours before bed, which gives your body more time to digest and regulate things like your metabolism and circadian rhythms, which can help you reach your weight loss goals.
Considering Medicated Weight Loss?
If you’re looking to lose 50 lbs or more and explore medicated weight loss, it’s important to work with medical experts who can provide ongoing clinical guidance. Restore’s Weight Management track provides blood-based labs, InBody Scans to measure muscle mass, in-person injections by a medical team, science-backed therapies and quarterly check-ins with a Nurse Practitioner. Each client is provided with a customized plan for support every step of the way, so we can ensure you reach your goal weight safely with sustainable results.
Find out if the Weight Management track is available at a studio near you and book your consultation with Restore today!
Medical services are provided by an independently-owned physician practice. Some services may require medical clearance and a prescription. We reserve the right to refuse service to anyone. Services, therapies, ingredients and prices may vary per location. The content on our site, blog posts, educational materials, app, promotional newsletters, and any other written content are not intended to replace an evaluation with a qualified healthcare professional and are not intended as medical advice.
