Finding ways to lose weight can be challenging enough. But when the clock strikes 5 p.m., healthy eating can feel even tougher. After a long day of work, errands or juggling life’s many responsibilities, it can be all too tempting to hit the couch with a bowl of ice cream and call it a day. The good news? Evenings don’t have to derail your goals. In fact, they can be one of the best times to set the stage for weight-loss success…….CONTINUE READING

Here’s how to make the most of them.

1. Eat Dinner Earlier

Eating late at night can have a surprising impact on weight loss. For instance, one study divided people into two groups based on whether they usually ate their meals earlier or later in the day. Researchers found that the late eaters tended to have higher BMIs, lower insulin sensitivity and higher triglycerides. Interestingly, the late eaters also lost weight more slowly and faced more weight-loss obstacles, like decreased motivation. While we’re not saying you need to sign up for the early bird special, this research suggests that the timing of meals may play an important role in managing weight and improving your overall health.

2. Have a Balanced Dinner

Of course, what you eat also matters. “A satisfying dinner will help manage cravings [and] snacking at night,” says Stefanie Wiener, M.S., RDN, CDN. “Eat a nourishing dinner balanced with high-fiber vegetables, whole grains, lean protein and healthy fats.” Fiber fills you up, so you’re less likely to go rummaging around for a bedtime snack. It’s so effective that one study found that people who followed a high-fiber meal plan, rich in fiber from fruits, vegetables, grains and beans, lost more weight than those who ate less of this satisfying nutrient.

3. Establish a No-Snacking Zone

“One of the best things people can do after 5 p.m. to support weight loss is avoid late-night snacking, especially high-calorie processed foods,” says Ana Reisdorf, M.S., RD. “Eating late, particularly high-carb or high-fat snacks, can disrupt your circadian rhythm, impair insulin sensitivity and lead to eating more calories than you need when your body is winding down.” Late-night eating is linked to increased body fat because it interferes with overnight fat burning and blood sugar regulation, she says.

If you tend to veer back into the kitchen for a late-night snack, it might be time to find a new routine. So, after dinner, wash the dishes, turn off the lights and head to a different part of the house until morning.

4. Take a Walk

Going for a walk can be one of the simplest yet most effective tools for weight loss. It’s free, doesn’t require a gym membership, and you can do it almost anywhere. “An evening walk helps burn calories, improves digestion after dinner and supports better blood sugar control,” says Juliana Crimi, RD, M.H.Sc. “Plus, light activity in the evening can reduce stress and help you sleep better, both of which are linked to healthier weight management.” A brisk 30-minute post-meal walk is a good goal. But if that sounds like a lot, start small, with a 10-minute stroll, and gradually increase your pace and duration.

5. Make Time to Unwind

“Plan for a wind-down routine in the evening that supports improved sleep quality and quantity,” says Taylor Lucas, RDN, LD. “Adequate sleep supports balanced hunger and reduces cravings resulting from low energy. This can look like reducing screen time, dimming the lights or journaling.”

One critical part of that routine: “Put down the phone at least one hour before bedtime,” says Mandy Enright, M.S., RDN, RYT. “The blue light from phones not only stimulates the brain, which makes it harder to fall asleep, [but also] think about the added stress we’re exposing ourselves to on the phone between emails, news and social media.” There’s another way your phone works against you. Its blue light also suppresses melatonin, a sleep-promoting hormone that may also play a role in body weight regulation.

6. Turn In Early

Research links disturbed sleeping patterns to greater energy intake and more snacking, especially on foods that are high in fat and carbohydrates. The link is so profound that one weight-loss trial of adults with obesity found that those who slept less than six hours a night or had poor-quality sleep were more likely to regain some of their lost weight compared to volunteers with more or better quality sleep. So, hit the hay a little early to get the seven to nine hours of shut-eye you need.

By making small, intentional changes to your post-5 p.m. routine, you can turn this often-overlooked time of day into an opportunity to support your weight-loss goals. Simple practices like preparing a healthy, balanced dinner, eating a little earlier, lacing up your shoes for a walk, exiting the kitchen after dinner, establishing a calming wind-down routine or getting some extra sleep can collectively make a big difference. The key is staying consistent and choosing strategies that fit with your lifestyle so they’re sustainable for the long term.

Also, remember that weight loss is not about perfection. It’s about progress. Give yourself grace and celebrate the small wins along the way. After all, these lifestyle changes are not just about shedding pounds. They’re also about creating healthier habits that will serve your overall health in the years to come. With a little planning, you can transform your evenings into a time to recharge, refocus and support weight loss at the same time. You’ve got this!