So many people ask me how to lose weight safely. What strategies are best? What foods, exercises, mindset, etc.

Let’s first acknowledge that there is no “magic” or secret to losing weight. Check. Let’s move on...

Literally, the first thing I tell people to do when they want to lose weight is…

Stop eating after dinner. 

Yep. That’s it. Sounds simple, right?

While it might seem like a small change, late-night snacking can sabotage your weight loss goals. Here are three main reasons why:

1. Calorie surplus

When we eat after dinner, we usually gravitate toward food with more calories, sugar and fat. Even small portions can add up quickly, putting you in a calorie surplus. That surplus makes it harder to lose weight.

2. Sleep quality

If you are not eating metabolically efficient at night, this can spike your blood sugar and insulin, which can interfere with the release of melatonin (sleep hormone). Poor sleep is linked to increased cravings and hunger the next day, which means that post-dinner snack can actually cause you to eat more the following day.

3. Insulin resistance

Research has shown that eating later in the evening can lead to higher insulin and blood sugar levels. Being metabolically INefficient can lead to insulin resistance, a marker of poor metabolic health.

So, what can you do to try to break the habit of eating after dinner?

1. Brush your teeth after dinner. This is one of my personal hacks and it works every time!

2. Set an eating curfew where you finish all of your eating before a certain time. For me, it is 7:00pm. This allows me a good 2-3 hours before bed to let my body shift into the “rest and digest” mode.

3. Drink chamomile tea (no added sugars). If you are hungry after dinner, sometimes it could be dehydration. Decaffeinated tea can help.

4. Eat more protein at dinner. Protein keeps you fuller longer so aim for at least 30-40 grams at dinner.

5. Go for a walk. Refer to my recent article about this HERE but remember, one of the best things you can do to control blood sugar and help with weight loss is walk after eating. Aim for a minimum of 15 minutes. 

Weight loss is a complex goal but if you take small steps in your journey, it will pay off in the long run.

Be sure to reach out to our Sport Dietitian Team at eNRG Performance for any nutrition assistance you need with your health, fitness and longevity goals.