Need a good evening routine to support your weight loss journey? Here are some great evening habits to lose weight and stay healthy!
Reaching your goal weight requires consistent effort – from the moment you wake up to the time you go to bed. That’s why it’s not enough to keep your discipline only when the sun is up, the evening hours matter just as much. Imagine sticking to a good routine for 12 hours and then having a big dinner and snacking your evening away. Sounds familiar? Well, it does to me! Evening snacking has definitely been a struggle for me in the past.
That’s how I know that eating an actual meal at midnight will not only sabotage your progress but lower your motivation to reach your goal. You always put it off. Especially if you start with the blame game and replay the guilt trips in your mind.
Now, we all live and learn, and here are some evening habits to lose weight. You can implement them in your routine starting tonight as they’re simple to do and undemanding. Maybe you’ve even thought of some already but need a little reminder or “a sign” to pursue them. Well, here it is…
1. Finish Dinner Early
You’ve probably heard of this a million times before, but this habit isn’t just some cliché. It works! There are proven benefits to eating your last meal at least 3-4 hours before going to bed. That’s how the human body evolved, that’s the natural rhythm that we’ve gotten SO far away from thanks to, in many ways, electricity.
We’re not nocturnal animals, we’re made to work, eat and basically do things while it’s light out. Then when it gets dark, it’s time to rest and clean out the damage that’s accumulated from the day we had. Our clock genes are proof of this. When you work against them, well, your body won’t operate properly.
Finishing dinner early in the evening, say around 6-7 pm, will allow your body to digest food efficiently, enhance the quality of your sleep, increase fat burning, and stabilize your blood sugar levels.
2. Go For A Nice Evening Walk
If you’ve eaten early, help your body process all the food and take a nice walk. Even if you’ve done your steps for the day, some light movement before bed will do you good. A 10-minute walk will relieve some of your daily stress and help you process the day!
3. Do Some Bedtime Stretches
Whether you’ve worked out or not during the day, doing bedtime stretches or yoga is a good idea. Especially if you have a sedentary job. It’ll relax both your body and mind, helping you release stress and tension, which is crucial when it comes to weight loss. All it takes is 10 to 15 minutes and you can find plenty of helpful videos on Youtube.
4. Plan & Track
You probably have realized by now that getting in better shape is a process you should track and set various goals for. That’s why planning your next steps for tomorrow or the week ahead is one of the best evening habits to lose weight. You can plan your meals or what type of workouts you will be doing. This practice will also help you become more self-organized as a whole.
5. Do A Quick Clean Up
You’ve eaten, done some physical activity, and there’s still plenty of time before going to bed? Why not integrate cleaning into your evening routine? This will be a win on all fronts. You’ll be able to put your excess energy to use and will easily stay organized.
6. Enjoy A Hobby
This doesn’t include watching videos or TV. You very well know those activities will lead you to mindless munching so they’re best to be avoided, especially at night.
Instead, do things that aren’t compatible with food and will keep your mind off it. You can go for a puzzle, knitting, painting or reading.
7. Turn Off Electronics At Least An Hour Before Bed
Putting your phone down and turning off the TV an hour before bed will not only help you avoid snacking but also facilitate your rest.
Blue light suppresses melatonin, the sleep hormone, so you risk having bad sleep.
This weight loss habit will help you wind down and improve your sleep quality, basically put you in sleep mode. And sleep is essential for reaching a healthy weight.
8. Avoid Alcohol
Evenings and dinnertime are great occasions for a glass of wine or two. When you’re trying to lose weight, however, you should limit, or completely avoid, consuming alcohol before bed. Drinking can disrupt sleep patterns but also contribute to excess calorie intake.
9. Brush And Floss Right After Dinner
If you’re a late night snacker, this is a great evening habit to start for weight loss. Brushing and flossing your teeth will remove the taste of food from your mouth and instead give you a refreshing breath. Why ruin that with a cookie? This habit will help you forget you want something sweet to change your palette after dinner. Also, admit – you’ll be less likely to want to brush your teeth once again.
10. Have A Cup Of Tea
You get it already, no food after an early dinner is the way to a good evening routine for weight loss. A cup of herbal tea, though, is beneficial and easy to incorporate into your life. Having a warm tea like chamomile, for example, can lower your food cravings and have an overall calming effect. This can also contribute to your evening relaxation and falling asleep quicker.
On the same note as planning and writing down goals, I suggest journaling as another one of the evening habits you can get into to lose weight. The reason for this is that your current thoughts and progress are just as important as what’s coming next. You can write down how your weight loss is going and look back on what you’ve done, the good and the not-so-good, later.
This habit can teach you to become more mindful and grateful for everything happening in your life. When you write about your past day, remind yourself of the little moments of joy.
12. Go To Bed At A Reasonable Time
Create a healthy sleeping schedule. No need to go to bed at 8 pm, but make sure to go to bed at least 7-8 hours before you need to be up. This will give you more energy during the day and help regulate the hormones responsible for appetite and satiety.
13. Prepare Lunch For The Next Day
Meal prep is always great as you can avoid buying unhealthy food if you bring your lunch from home. You’ll be saving both money and the gain of unnecessary calories. You don’t need to make food for the whole week though – instead, prepare some breakfast or lunch only for the next day. It will taste fresh and you’ll have variety. That’s a great evening habit to start, especially when you want to lose weight!
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I hope you got some inspiration and will be trying some of these evening habits to lose weight. They’re simple, but effective! For more health and fitness tips, check out these articles: