5 Things You Should Do in the Evening if You Want to Lose Weight

Losing weight is a combination of calorie control, metabolic efficiency, and optimised lifestyle habits. While most advice focuses on diet and exercise during the day, what you do in the evening can significantly impact your weight loss progress.

Here are five scientifically backed evening habits that can help you lose weight more effectively.

1. Eat a High-Protein, Low-Calorie Dinner

Eating a high-protein meal in the evening can support weight loss by increasing satiety, boosting metabolism, and preventing muscle loss during a caloric deficit. Studies have shown that protein increases thermogenesis and satiety levels more than carbohydrates and fats, leading to reduced calorie intake overall (Leidy et al., 2011).

Additionally, consuming adequate protein before bed has been linked to improved overnight muscle protein synthesis, which helps maintain lean muscle mass while reducing fat (Snijders et al., 2015).

It is also crucial to avoid excessive caloric intake in the evening. Research indicates that eating late at night is associated with weight gain and metabolic disturbances due to a misalignment between food intake and circadian rhythms (Garaulet et al., 2013). Choosing a nutrient-dense, protein-rich meal with fibre can help curb late-night cravings and prevent excessive snacking.

2. Engage in Low-Intensity Movement

While high-intensity exercise in the evening might interfere with sleep due to increased cortisol levels, engaging in light activity, such as walking or stretching, can enhance weight loss. A study published in the journal Obesity found that evening walks help regulate blood sugar levels and improve insulin sensitivity, reducing the likelihood of fat storage (Colberg et al., 2009).

Additionally, a short post-dinner walk can aid digestion and help expend calories. A study by Aoyama & Shibata (2018) suggests that even light physical activity performed after meals can significantly influence fat oxidation and overall metabolic efficiency.

3. Optimise Your Sleep Routine

Sleep is one of the most crucial factors in weight loss. Poor sleep quality and duration are strongly linked to increased appetite, disrupted hormone regulation, and higher caloric intake (Spiegel et al., 2004). Sleep deprivation leads to an increase in ghrelin (the hunger hormone) and a decrease in leptin (the satiety hormone), causing individuals to consume more calories than necessary.

To optimise your sleep, follow a consistent bedtime routine, limit exposure to blue light from screens, and create a dark, cool sleep environment. According to research, individuals who sleep for less than six hours per night are at a greater risk of obesity compared to those who get seven to eight hours (Cappuccio et al., 2010).

4. Avoid Alcohol and Sugary Beverages

Drinking alcohol and high-sugar beverages in the evening can sabotage weight loss efforts. Alcohol consumption is associated with increased calorie intake, reduced fat oxidation, and impaired sleep quality, all of which negatively impact weight management (Sayon-Orea et al., 2011). Moreover, sugary drinks contribute to excessive caloric intake without providing satiety, leading to increased fat accumulation (Malik et al., 2006).

Opting for herbal teas or water can help control evening cravings and improve digestion. Research also indicates that certain herbal teas, such as chamomile and peppermint, may support relaxation and metabolic health (Kennedy et al., 2010).

5. Manage Stress and Practice Relaxation Techniques

Chronic stress increases cortisol levels, which can promote fat storage, particularly in the abdominal region (Adam & Epel, 2007). Engaging in stress management practices such as deep breathing, meditation, or journaling can help lower cortisol levels and prevent stress-induced overeating.

A study by Kiecolt-Glaser et al. (2015) found that stress affects metabolic efficiency, making it harder to burn fat. Implementing mindfulness practices in the evening can improve overall mental well-being and support weight loss by reducing emotional eating and improving sleep quality.

Key Takeaways Table

References

Adam, T.C., & Epel, E.S. (2007). Stress, eating, and the reward system. Physiology & Behavior, 91(4), 449-458.

Aoyama, S., & Shibata, S. (2018). The role of circadian rhythms in muscular metabolic health and the regulation of exercise performance. Frontiers in Neuroscience, 12, 63.

Cappuccio, F.P., Taggart, F.M., Kandala, N.B., Currie, A., Peile, E., Stranges, S., & Miller, M.A. (2010). Meta-analysis of short sleep duration and obesity in children and adults. Sleep, 33(5), 585-592.

Colberg, S.R., Sigal, R.J., Fernhall, B., Regensteiner, J.G., Blissmer, B.J., Rubin, R.R., & Braun, B. (2009). Exercise and type 2 diabetes. Diabetes Care, 33(12), 2692-2696.

Garaulet, M., Gómez-Abellán, P., Alburquerque-Béjar, J.J., Lee, Y.C., Ordovás, J.M., & Scheer, F.A. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity, 37(4), 604-611.

Kennedy, D.O., Okello, E.J., Chazot, P.L., Howes, M.J., & Haskell, C.F. (2010). Volatile terpenes and brain function: Investigation of the cognitive and mood effects of Mentha × piperita L. essential oil with in vitro properties relevant to central nervous system function. Nutrients, 2(3), 275-300.

Kiecolt-Glaser, J.K., Habash, D.L., Fagundes, C.P., Andridge, R.R., Peng, J., Malarkey, W.B., & Belury, M.A. (2015). Daily stressors, past depression, and metabolic responses to high-fat meals: A novel path to obesity. Biological Psychiatry, 77(7), 653-660.

Leidy, H.J., Clifton, P.M., Astrup, A., Wycherley, T.P., Westerterp-Plantenga, M.S., Luscombe-Marsh, N.D., & Mattes, R.D. (2011). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.

Malik, V.S., Schulze, M.B., & Hu, F.B. (2006). Intake of sugar-sweetened beverages and weight gain: A systematic review. The American Journal of Clinical Nutrition, 84(2), 274-288.

Sayon-Orea, C., Martinez-Gonzalez, M.A., Bes-Rastrollo, M., & Gea, A. (2011). Alcohol consumption and body weight: A systematic review. Nutrition Reviews, 69(8), 419-431.

Snijders, T., Res, P.T., Smeets, J.S., van Vliet, S., van Kranenburg, J., Maase, K., & van Loon, L.J. (2015). Protein ingestion before sleep improves post-exercise overnight recovery. Medicine & Science in Sports & Exercise, 47(7), 1442-1455.

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850.