Adjusting your diet is essential for weight loss. However, in addition to choosing the type and controlling the amount of food, the timing of your meals is equally important.
Yan Liu is a nutritionist and weight loss coach based in Beijing, China. She has gained considerable popularity on social media, where she actively shares tips on weight loss, fitness, and healthy eating with her community of followers.
According to her, dieting is not just about controlling the type of food, the amount of food, and how you eat, but also about when you eat. This is particularly important for those who struggle to find time for exercise and rely solely on dieting to lose weight.
She shares that there are four key time periods during the day when women are more prone to weight gain and need to monitor their food intake:
1. From 9 AM to 11 AM
Yan Liu says: “The first time frame to avoid eating to prevent weight gain is 9 AM. This means you must have breakfast before 9 AM, not skip it altogether. Breakfast is the most important meal to kickstart your metabolism for the day. If you skip breakfast, you miss the chance to boost your metabolic rate.”
She emphasizes that skipping breakfast or eating too late is one reason many people eat very little but still struggle to lose weight. After 9 AM and until 11 AM, it’s best to avoid consuming any food.
If you feel hungry, drink plenty of water, preferably plain water instead of smoothies or any sugary, carbonated beverages. This will help you manage hunger better and burn off excess fat until lunchtime after 11 AM.
After 9 AM and until 11 AM, it’s best to avoid consuming any food.
2. From 3 PM to 5 PM
A study published in the American Journal of Clinical Nutrition followed nearly 1,300 dieters over 28 weeks and found that those who had an early lunch were more successful in losing weight. The optimal time for lunch to promote weight loss is between 11 AM and 1 PM.
Yan Liu states: “No matter how busy you are, if you can’t have an early lunch, you must finish it by 3 PM. Because after 3 PM until dinner, your body is extremely prone to weight gain.”
If you must have a snack between 3 PM and 5 PM, choose fruits, yogurt, or whole grain cereals. But remember to avoid fruits with a high glycemic index. “Fruits with a high glycemic index often contain low levels of soluble fiber. They not only contribute to weight gain but also lead to the accumulation of belly fat, making your waistline larger.”
3. After 7 PM
Having dinner too late is a serious nutritional mistake and can easily lead to weight gain. Therefore, not only nutritionists like Yan Liu but also clinical health experts recommend that we should have dinner before 7 PM every day.
“When you have dinner before this time, your body absorbs and metabolizes food more quickly. Eating dinner before 7 PM also gives your body more time to move before going to bed, which helps burn off excess fat more effectively.”
Additionally, Yan Liu reminds that for two hours after dinner, women should not consume any food besides water. Aim to fill your dinner plate to about 50-70% instead of overeating to avoid weight gain, allowing your body to utilize the energy surplus from the day. If you can’t manage dinner before 7 PM, consider skipping it or having a light meal with salad or a few slices of low-sugar fruits if you’re in the weight loss phase.
4. One Hour Before Sleep
“Never eat anything within an hour before going to bed. Even when it comes to water, you shouldn’t drink too much.” This is what Yan Liu advises women who want to lose weight.
Of course, we should aim to have dinner before 7 PM, but not everyone can adhere to this. If that’s the case, at least try to eat dinner as early as possible and absolutely avoid having dinner close to bedtime, ideally at least one hour before. If you have dinner early, avoid late-night snacking or eating anything within one hour before sleep.
As for the habit of drinking water before sleeping, while it’s good for heart health, it should be done at least an hour before sleep. This will prevent any impact on your sleep, boost metabolism, and effectively burn fat, especially around the belly area.
Not eating anything within one hour before bed helps the body achieve the best restful state, allowing internal organs to focus on metabolism tasks. This way, your sleep will come more easily and deeply. Many studies indicate that a good night’s sleep has many positive effects on weight loss.
