Maybe you know this: During the day, you can stick to your weight loss plan, but in the evening, you throw the good resolutions overboard to reward yourself. Then you eat what you feel like, and the sports unit is canceled. lose weight
This will set you back when it comes to losing weight. That’s why it’s more important that you develop evening rituals that prevent you from doing just that. Often it’s just tiny habits that get you to your goal faster without you having to change anything.
Sticking to your diet will be easier with our weight loss evening routine.
1) Eat a balanced dinner
A balanced diet with a suitable calorie deficit is the be-all and end-all when losing weight. You will only lose weight if you are in a calorie deficit. ( 1 ) So that you can still eat your fill, your nutrition plan must contain the right foods.
It would be best if you didn’t overeat in the evening, as this could hurt the quality of your sleep. Particularly greasy food is usually heavy on the stomach and prevents you from getting a good night’s sleep.
A weight-loss dinner should include a combination of plenty of vegetables, protein, some long-chain carbohydrates (optional), and healthy fats. I’ll show you why now.
Vegetables are a real game-changer in the diet. It has a very low energy density. That means it’s high in volume but low in calories. At the same time, it provides you with many essential nutrients and fills you up nicely thanks to the fiber it contains. ( 2 )
So you should eat your fill of vegetables in the evening as well. If you are well packed, you are less likely to get cravings and destroy your calorie deficit.
Caution: some people do not tolerate raw vegetables very well in the evening. Approach a quantity that is good for you and otherwise switches to more easily digestible, gently cooked vegetables.
A sufficiently high protein intake is significant when losing weight. You have to know that proteins are building blocks for our body and play a role in numerous metabolic processes.
If you eat too little protein, you may lose muscle instead of fat during your diet. This is an effect that you can avoid by eating enough protein. ( 3 )
Aside from that, protein is also the macronutrient that is the most satiating and thus prevents cravings. ( 4 ) Adjusted protein intake is therefore crucial in the evening.
There are many different sources of protein that are suitable for your dinner: lean meat and fish, dairy products such as low-fat quark or skyr, legumes, etc. Also, check out our list of the best protein foods.
- Long Chain Carbohydrates
Your body doesn’t need fast energy at night anymore. However, the statement that you cannot lose weight with carbohydrates in the evening is complete nonsense. Whether you lose weight always depends on your calorie balance. ( 1 )
However, the quality of carbohydrates does make a difference. Especially if you stay awake for a while after the meal, I would recommend long-chain carbohydrates such as whole-grain bread and pasta, whole grain rice, and legumes.
These products do not cause your blood sugar levels to rise as quickly and as high as short-chain carbohydrates from white flour or table sugar. This prevents your blood sugar level from falling again rapidly, and you might still have cravings late at night. ( 5 )
Another advantage of long-chain carbohydrates is the fiber they contain, which fills you up and at the same time has positive effects on your digestion and intestinal health. ( 6, 7 )
- High-quality fats
Even if high-fat dishes are less suitable in the evening, your dinner should still contain high-quality fats. This makes the meal taste better and makes you feel fuller for longer. ( 6 )
There are also certain fatty acids that we must get from food because the body cannot produce them. These essential fatty acids are found in foods such as fatty fish and high-quality vegetable oils, flaxseed, nuts, and seeds.
- Recipes for a balanced dinner
Here are some healthy weight loss dinner ideas. These dishes are quick and easy to prepare and taste incredibly delicious.
- Farmer’s pot with minced meat and pumpkin
- Oven feta with vegetables
- Chicken stir-fry with green vegetables
- Serbian bean soup
- Oriental cous cous pan
Of course, you can also find more recipes for losing weight here on Delicious Weight Loss.
2) Take an evening walk
We often move far too little in everyday life. The 10,000 steps per day recommended by the WHO ( 7 ) are often a long way off. But walking has many advantages.
- It uses up calories
A 70 kg person walking at 5 km/h burns about 300 calories per hour. Of course, you can burn even more calories on hilly routes and at a faster pace.
- It improves mood
Walking in the fresh air can improve your mood considerably. ( 8 ) Vitamin D, formed when the skin is exposed to the sun, makes you feel better. ( 9 ) If you are in a good mood, it will be easier to lose weight.
- It ensures better sleep.
Good sleep is crucial when losing weight. On the one hand, you are more active when you have had a good night’s sleep, burning more calories. Not getting enough sleep has also been shown to lead to food cravings. ( 10 )
So go for a long walk in the evening. You’ll see that even if it takes some effort at first, it’ll do you a lot of good and get you to your goal faster.
3) Do a short exercise or yoga session
Even if the weather outside is disgusting and you don’t want to go out, that’s no reason to postpone exercise. Just do it at home.
A sports unit in your own four walls has several advantages:
- You don’t have much effort.
Workouts and yoga units can be carried out on your own four walls in a very space-saving manner and without much effort.
- It’s time-saving
Our short workouts and these yoga exercises for beginners are perfect for exercising in the evening. You can still find plenty of time after work for these time-saving yet effective workouts.
Since you can do the training at home, it will be easier to overcome yourself. Get into your sportswear, and off you go! After exercise, take a quick shower, and then your coach will be waiting for you.
It supports you in losing weight.
Strength training is beneficial when it comes to losing weight. On the one hand, you burn calories. On the other hand, you look tighter due to the trained muscles. ( 11 ) Also, when done correctly, both yoga and strength training improves your posture.
You will find some practical and time-saving workouts on Tasty Weight Loss. Why not try this highly effective stomach workout, this crisp leg workout, or our 11-minute workout.
4) Meditate and get a good night’s sleep
As mentioned earlier, good sleep is essential if you want to lose weight.
Studies have shown that poor sleep quality and insufficient sleep can lead to weight gain. ( 12 ) That’s no wonder: if you don’t sleep enough, you’re hungrier, have more appetite, and move less in everyday life. ( 13 )
So always make sure you sleep well. I know it’s easier said than done, but these tips can help you optimize your sleep:
- Drink as few energy drinks, coffee, and black tea as possible
- Do not eat too much and too heavy in the evening.
- Get a sensible mattress tailored to you and make sure you have a comfortable sleeping environment.
- Air the room before bed
- Avoid strenuous activities just before bed.
- Leave your cell phone out of the bedroom or turn it off.
- Meditate before falling asleep
Meditation doesn’t have to be spiritual. For example, you can use it to visualize your goals. This can have a positive impact on your weight loss process. ( 14 ) So take some time before you go to bed and think about your goals – and how you want to achieve them.
Imagine how happy you will be when you reach your goals. That lets you go to bed in a positive mood, and believe me, you will take this positive feeling with you the next day. If you know exactly what you are doing all this for, it will also be easier for you to stay on the ball and disciplined.
5) Do meal prep for the next day
Eating at work is often a tiresome topic. Calorie traps usually lurk in canteens and restaurants, which can make a difference in weight loss.
The solution to this problem is clear: take your food from home. Meal prep is convenient when losing weight and offers you many advantages.
- You are always provided with healthy food.
Often there is no possibility to obtain healthy, fresh food at the workplace. If you take your food with you from home, you can eat what you like and with a clear conscience.
- You know the ingredients and nutritional values.
When counting calories, it’s challenging to determine the nutritional value of store-bought food. You can quickly misjudge yourself, and you may no longer be in a calorie deficit. If you prepare your food yourself, you know the ingredients and can calculate them accordingly.
- you save money
Constantly ordering food or eating out in a restaurant puts quite a strain on the wallet, and it is far cheaper to cook your food and take it with you.
So take some time in the evening and prepare the meals for the next day. For the quickest and easiest meal prep, check out our article on meal prep.
You can do a lot for your weight loss success in the evening with the proper habits. Of course, not everyone should have the same evening routine, and you have to experiment with what works best for you.
With our strategies, losing weight will be easier for you. Even if it means the coach has to wait a little longer, you should try these strategies – they might work for you.
Do you have any other nighttime habits that help you lose weight? Feel free to share them with us in the comments!
Good luck trying out the evening routine and best regards, Nazmul