Calories consumed at night won't change your metabolism or count more than calories consumed during the day. Weight gain and weight loss comes down to a simple math equation, explains Day. “Too many calories taken in versus not enough expended on any given day, regardless of the time, will lead to weight gain.”
Skipping dinner is not recommended for weight loss as it can lead to unhealthy eating patterns, low energy levels, and nutrient deficiencies. Instead, opt for balanced, portion-controlled dinner meals that include a mix of lean proteins, vegetables, whole grains, and healthy fats.
In the short term, skipping dinner can lead to fluctuations in blood sugar that can leave you feeling shaky or lacking energy. It can make your body feel more stressed. It can make it harder to sleep, says Lena Beal, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
This is a common myth, but it is indeed a myth. Setting a specific time to stop eating by really doesn't make sense, as we all have different schedules. Our bodies do best if we eat often during the day (ideally every 2-4 hours).
Calories consumed at night won't change your metabolism or count more than calories consumed during the day. Weight gain and weight loss comes down to a simple math equation, explains Day. “Too many calories taken in versus not enough expended on any given day, regardless of the time, will lead to weight gain.”
Our weight also tends to be lower first thing in the morning after our food intake has been restricted overnight and higher in the evening after our daily intake of food and drinks.
Conclusions: Skipping meals (particularly dinner) reduces daily energy intake, but the reduction in daily diet quality (particularly when skipping breakfast) may impact health negatively over time.
So overall, going to bed hungry may help reduce caloric intake and improve insulin sensitivity, it can also lead to poor sleep quality, increased cravings, and a slowed metabolism. The best way to achieve weight loss is through a combination of balanced meals, regular physical activity, and quality sleep.
A 2021 study published in the American Journal of Clinical Nutrition linked late-night eating to impaired weight-loss efforts and raised triglycerides. The later you stay up, the more hours there are to eat. Plus, most people don't reach for the healthiest snacks late at night.
"If you are generally healthy and close to your desired body weight, skipping dinner may not accelerate fat loss; in fact, it could hinder your progress. Each of us has specific nutritional needs, so it's important to identify the point in the day when hunger strikes the hardest," says Menon.
So when exactly should you stop eating at night? Scientists can't agree on a single set time, but the consensus seems to be within three hours before bedtime. So if you go to bed at 11 p.m., don't eat after 8 p.m. Banishing late night snacks after that time could help alleviate the symptoms of acid reflux disease, too.
Getting enough sleep and getting this sleep at the right times for your body clock can help you lose belly fat, however. So, if sleeping on your back helps you do this, it may be the best position for you. If not, any position that helps you get enough sleep can help reduce belly fat.
Skipping dinner for weight loss is a controversial strategy with potential risks like disrupting metabolism, increasing hunger, nutrient deficiencies, and impacting sleep quality. Instead, focus on balanced meals throughout the day for sustainable weight loss and health.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight. Even if you have a really healthy diet, eating your biggest meal in the evening is not the best option, according to a study published in the American Journal of Clinical Nutrition.
Night fasting also reduces the risk of heart disease as it prevents organ fat accumulation over time, causes weight loss, and reduces bad cholesterol (LDL) and triglycerides (blood fats).
Based on research that shows eating two meals won't necessarily get you all the nutrients you need, though, I do recommend choosing three medium-size meals between 400 and 600 calories, plus one to three snacks at 150 to 200 calories per day for optimal nutrition and satiety.
In the case of Intermittent fasting, skipping your dinner is better and easier. You can have your dinner either early or have a heavy snack and can begin your fasting. Research suggests that fasting in the evening and overnight, then eating early in the morning is the better way to follow this diet to lose weight.
Fluid retention
The amount of fluid in your body changes throughout the day. It's totally normal for your weight to change up to four pounds in a single day, based on your fluid levels. Fluid retention, or edema, is when a lot of fluid builds up in the body. This can cause a sudden weight gain of 15 or more pounds.
Overnight, there are two processes that cause you to lose water gradually. The first is respiration. Each time you exhale, you lose a little bit of water (exhale onto a cool piece of glass and you can see this moisture). The second is transpiration through the skin, also known as sweating.