Saturday 10/January/2026 – 12:53 AM
Many people have difficulty losing weight without knowing the reason, and it is often linked to wrong evening habits, such as eating heavy dinners or excessive sweets, which slows down the metabolism and reduces the body’s ability to burn calories effectively.
Poor sleep quality, late snacking, and excessive screen use increase food cravings and affect hormonal balance.
According to Freewell Health, to support weight loss, it is recommended to set a consistent bedtime, choose light, healthy meals, reduce screen use in the evening, and engage in regular moderate physical activity.
Here are the most prominent evening habits that hinder weight loss
Eat a hearty dinner
A study showed that eating dinner after 9 p.m. raises blood sugar levels the next morning compared to eating it at 6 p.m.
Excessive sweets in the evening
Eating late leads to choosing high-calorie foods, such as sweets and potato chips, which hinders weight loss.
Eating right before bed
Eating right before bed may cause sleep disturbances and increase the risk of weight gain, as it affects the body’s biological clock. It is best to leave a gap of 2 to 3 hours between the last meal and bedtime.
Eating while looking at screens
Being busy with phones or devices while eating often leads to consuming larger quantities than the body needs.
Drink caffeine drinks in the evening
Coffee, tea, soft drinks or energy drinks in the afternoon or evening may disrupt sleep, and people with sleep disorders are more likely to gain weight due to excessive calorie intake.
Not planning upcoming meals
Planning breakfast and lunch meals is an effective way to control calories. Lack of planning makes it more difficult to avoid high-calorie foods throughout the day. Preparing food at home is better for controlling quantity and type.
Late strenuous exercise
Exercising intensely in the evening may disrupt sleep due to increased body temperature, which hinders weight loss. It is preferable to practice light evening activities such as walking, stretching, or yoga.
Sitting all evening
A sedentary lifestyle increases the risk of obesity. People who spend most of their time sitting are at risk of being overweight and having chronic health problems.
