Does eating after 8 pm cause weight gain?

Last Updated on Mon, 17 June 2024 | Nutrition Myths And Facts

This article will explore the subject of late-night food and how it may be linked to weight gain. We've all heard that we should stop eating at a specific time, usually around 8 pm, in order to prevent weight gain. How much truth does this statement have? In my role as a nutritionist and dietitian, I'll provide unbiased analysis that is based on research , statistics , and scientific studies . Expect to be informed about the significance of this topic, important points, examples and helpful tips.

Understand Late-Night Food Eating

Is it more dangerous to gain weight if you eat after 8 pm? It is crucial because our eating habits are affected. It's widely believed that metabolism slows at night and unused energy is stored in fat. Numerous studies have shown that the circadian rhythm, or internal body clock, does not slow metabolism at night. Weight gain can be attributed to the caloric expenditure and intake throughout the day.

What to Know About Eating Late at Night

Although the timing of your meal may not be directly linked to weight increase, other factors that are associated with eating late at night could cause weight gain. Harvard Health Publishing, for example, notes that late-night eaters tend to consume more overall calories and select less healthy food. Late-night eating has also been shown to disrupt sleep, and this, in turn, can lead to an increase of weight, according to various studies . One of these was published in the American Journal of Clinical Nutrition.

Example of how evening eating habits can lead to weight gain

Overeating. According to the American Heart Association (AHA), people who consume more calories than they need each day, no matter what time of the day, will gain weight.
Unhealthy Food Choices. A Nutrients study found that people who eat late at night tend to select high-calorie and low-nutrient food.
Eat before bedtime to avoid disrupted sleep: According to the National Sleep Foundation, eating just prior to going to sleep can cause poor quality of rest and may lead to increased hunger.
Lack of physical activity: The evening is often one of relaxation, with less exercise than during the day. This means that fewer calories will be burned.
Mayo Clinic notes that emotional eating can be caused by stress or boredom.

Other Tips on Nighttime Dining

Here are some tips to manage your nighttime eating habits. To prevent nighttime hunger, first try to keep a regular diet throughout the day. If you are still hungry even after eating dinner, choose healthier snacks like nuts, fruits or vegetables. Finally, you can do activities to reduce boredom and stress in the evening such as walking, reading or meditation.

Conclusion

It's less important when and what you eat than how much. Late-night eating may lead to obesity due to behaviors like overeating or poor food selections, but the most important thing is to maintain a regular diet throughout the day. Every individual is different, so it is important to choose an eating plan that suits you.