Change the time you eat to lose weight

Is it really possible that changing when we eat might be as impactful as changing what we’re eating?

We are living busy lifestyles, many of us eating on the go, by our desks or even skipping meals altogether. Current lifestyle often leads to us eating our biggest meal in the evening.

In fact, it is common for us in the UK to have a heavy meal in the evening. According to a survey by YouGov; 52% of UK adults usually eat their main meal in the evening. ⁽¹⁾ But can swapping this to an earlier time slot lead to weight loss?

Studies have found that people who eat their largest meal later in the day are more likely to be overweight or obese than those who eat earlier in the day. ⁽²⁾ This may be due in part to the fact that our metabolism tends to slow down in the evening, meaning that our bodies are less able to efficiently burn off calories consumed late in the day.

Eating late at night can also disrupt our natural sleep patterns. Digestion requires energy, and when we eat a large meal before bed, our bodies have to work harder to process the food. This can interfere with our ability to fall asleep and stay asleep, leading to poor quality sleep and daytime fatigue.

One way to overcome this is to practice Time Restricted Eating (TRE):

Time Restricted Eating

This is a type of intermittent fasting where a person restricts their eating to a specific window of time each day. This typically involves fasting for a certain number of hours and then consuming all of their daily calories within a set period of time.

The most common TRE approach is the 16/8 method, where a person fasts for 16 hours each day and eats all their meals within an 8-hour window. Other variations of TRE include the 18/6 method, where a person fasts for 18 hours and eats within a 6-hour window, or the 20/4 method, where a person fasts for 20 hours and eats within a 4-hour window.

Some of the benefits include:

1/ Reduced calorie intake: By limiting the time period during which you eat, you may naturally consume fewer calories overall, leading to weight loss.

2/ Improved metabolism: Time-restricted eating may improve metabolism and energy expenditure, which can help promote weight loss.

3/ Improved insulin sensitivity: Time-restricted eating may improve insulin sensitivity and blood sugar control, which can help reduce cravings and promote weight loss.

4/ Reduced inflammation: Some studies have suggested that time-restricted eating may reduce inflammation in the body, which has been linked to obesity and other chronic health conditions.

Top tips:

1/ Listen to your body: Pay attention to your hunger and fullness cues throughout the day. Eat when you feel hungry and stop eating when you feel satisfied, rather than eating on a strict schedule.

2/Consider your activity level: Your body's energy needs may vary depending on your activity level. If you are more active earlier in the day, you may want to eat larger meals in the morning and taper off as the day goes on.

3/Avoid eating too close to bedtime: Eating a large meal close to bedtime can disrupt your sleep and interfere with your body's natural rhythms. Try to finish your last meal or snack at least a few hours before bedtime.

4/ Plan ahead: Make a meal plan for the day and include a satisfying lunch that will keep you feeling full and energized. This can help prevent the temptation to snack later in the evening.

5/ Think about what you’re eating. Make sure your meal includes plenty of protein, fiber, and healthy fats, which can help keep you feeling full for longer. Try to avoid meals that are high in sugar or refined carbohydrates, which can cause blood sugar spikes and crashes that can leave you feeling hungry later on.

6/ Brush your teeth after dinner: Brushing your teeth after dinner can help signal to your brain that mealtime is over and prevent the urge to snack later on.

7/ Stay hydrated: Drinking water or herbal tea can help keep you feeling full and hydrated, which can help reduce cravings for food.

8/ Find alternative activities: Instead of snacking in the evening, try finding alternative activities that can help distract you from food cravings, such as reading a book, taking a bath, or doing a relaxing activity like yoga or meditation.

9/ Avoid triggers: Identify any triggers that may cause you to eat in the evening, such as stress or boredom, and try to avoid them or find healthier ways to cope with them. 

A word of Caution

Whilst this might be an effective weight loss tool for many people, it may not be suitable for everyone. Thos that need to exercise caution include those with a current or past history of an eating disorder, those that take medications that lower the blood sugar (insulin, Gliclazide and Glimpiride in particular) and those that take medications that need to be taken on a full stomach (for example aspirin, Ibuprofen or Metformin – this is not an exhaustive list so check with you pharmacist before starting).  

References

• Dinner Time or Tea time? It depends on Where you live. May 2018. https://yougov.co.uk/topics/politics/articles-reports/2018/05/22/dinner-time-or-tea-time-it-depends-where-you-live
• Lopez-Minguez J, Gómez-Abellán P, Garaulet M. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients. 2019;11(11):2624. Published 2019 Nov 1. doi:10.3390/nu11112624