The best way to lose weight is to maintain healthy habits. Going to bed on time, eating well during the day and at dinner, and eating mindfully and with a plan will help you achieve a healthy weight.
Losing weight is not just about eating less or exercising more, but also depends on how you build your daily habits. Some seemingly harmless actions in the evening can sabotage your efforts.
What should you not do after 5 PM when losing weight?
Here are five habits after 5 PM that you should avoid if you really want to lose weight effectively and sustainably:
1. Overeating at the end of the day
Feeling hungry in the evening often causes many people to rush into eating whatever they want, from plates of cheese to tubs of ice cream. In fact, the reason is often because you haven’t eaten enough during the day, leading to compensating with high-calorie foods at night.
Nutritionists recommend that you maintain a balanced eating routine every 3–4 hours, with plenty of protein, fiber, and healthy fats. This helps stabilize your energy and prevent hunger pangs in the evening. A simple mid-afternoon snack like an apple with peanut butter is a great option to keep you from losing control when dinner time comes.
2. Eat directly from the bag
The habit of watching TV and eating potato chips straight from the bag can make you consume the same amount of calories as a main meal without even realizing it. This is mindless eating, the number one enemy of weight loss.
Change this by putting your snacks on a plate, putting away your bag, and focusing on enjoying them. If you want to have an evening snack, plan on foods that are more filling and nutritious, such as vegetables combined with a little protein.
3. Staying up too late
Staying up late not only gives you more time to snack, but also disrupts your hormones, increasing your appetite the next day. Research shows that people who sleep less than 7 hours often consume more high-calorie, low-nutrient foods than those who get enough sleep.
To limit this, establish a regular sleep routine. You can turn off electronic devices at least an hour before going to bed, drink a cup of herbal tea or practice a short meditation to help your body relax easily. A full night’s sleep not only helps control weight but also improves overall health.
4. Add starch to dinner
Many people mistakenly think that completely eliminating starch from dinner will help you lose weight quickly. When you don’t have a balanced dinner, you may consume more calories when hunger strikes, and these will not be nutritious calories.
Carbohydrates, proteins and fats all have a role to play: providing energy, maintaining satiety and supporting nutrient absorption. So instead of “cutting” starch, choose good starches like brown rice, sweet potatoes or whole grains. Combine with green vegetables and lean protein, you will have a long-lasting dinner, limiting cravings later.
5. Opening the refrigerator without a plan
Physical hunger is not the only reason we eat. Eating brings pleasure and comfort, which is why we eat when we are stressed, bored or craving something specific. None of these reasons for eating are wrong, but having a plan for each situation can help you stay on track to achieve your weight loss goals. Mindlessly opening the refrigerator can easily lead to choosing foods high in sugar, fat and empty calories.
The solution is to prepare in advance. Limit sugary snacks and instead stock up on healthy options like fruit, Greek yogurt, nuts or hummus. You can also plan for light desserts that will satisfy your taste buds without sabotaging your weight loss goals.
In short, successful weight loss is not only about diet or exercise but also about how you manage your daily habits, especially after 5pm. The key to staying disciplined and achieving your desired goals is to avoid binge eating, not mindless snacking, getting enough sleep, having a balanced dinner and always having a clear plan for eating.
