Losing weight is all about consistency. That means drinking enough water, exercising frequently and sticking to a steady sleep schedule apart from eating healthily (and enough to feel satiated!) With that said, we reached out to health experts to learn more about the ideal timing of dinner for healthy weight loss. Read on for tips and suggestions from registered dietitian and nutritionist Nicole Goodrich, MS, RDN, LDN, CHWC, founder of Main Line Nutrition and registered dietitian Trista Best, MPH, RD, LD, of Balance One Supplements.
Tip #1— Give Yourself An 8 Hour Window For All Meals
As part of a technique known as intermittent fasting, Goodrich stresses the importance of giving yourself a window for all 3 meals and other snacks so that you can "fast" (or drink or sleep in that time while not eating more than you need to if your goal is to lose weight). "A 12-hour fast can lead to a decrease in insulin that aids in fat burning," she says. This type of fasting, she explains, is one of the easiest to follow. "Pick your timing based around your schedule. For example, you can do 7 pm-7 am or 8 pm-8 am" (meaning your dinner or last meal would be before 7 or 8 pm in these cases).
The "fasting" or not eating, would be done while sleeping, which wouldn't make you feel starved or undernourished, she adds. "Our hungry bodies need 7-9 hours of sleep each night not just for rest but to assist in controlling our food intake," she notes. With that said, screen time or social media scrolling keeps up, awake and engaged (often when we should be resting!) "If dinner was 4-5 hours ago, we might find ourselves getting hungry again. Making a bedtime routine that does not stimulate the body at this time is best," she says. For example, Goodrich recommends turing your smartphone on bedtime mode and placing it out of sight. "Pick up a book, stretch or relax in a hot bath and then hit the sheets." With that said, Goodrich explains that you want to try to get the same schedule every night so that your body is used to eating dinner (and other meals) at the same time every night to help you get better sleep as well.
#2— Don't Deprive Yourself of Essential Nutrients
It's a dangerous rumor that eating less often equals weight loss, as depriving your body of healthy vitamins and minerals can lead to other negative health drawbacks and risks. This is why, Goodrich says, what you eat (as opposed to how much) matters more. To lose weight healthily, first look at what you consume daily and think of ways to add more healthy foods as opposed to taking them away. "Not eating enough calories during the day leads to increased nighttime hunger and possibly even slows down your metabolism," she warns. "The goal is to eat enough calories to fuel the body throughout the day," she advises. "These calories should be made up of carbs, protein, and fat.
Best agrees, and adds that "it is important to remember your eating window should still include balanced meals." If you are several months into intermittent fasting and are hitting a plateau, she suggests that you may want to consider increasing your number of fasting hours on at least one day a week. "You should never fast on consecutive days or more than 3 or 4 days a week as this will likely end with a slower metabolism and weight gain or plateau," she advises. Ultimately, she concludes, eating nutrient-rich meals at the same times every day is most beneficial because "it doesn't require significant cut backs on any macronutrient or calories." Weight loss may occur slowly, she says, but the dieter can be confident that they are experiencing weight loss that will last, rather than a rapid form of weight loss that will inevitably return.
