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10 things to do in the evening to lose weight

10 things to do in the evening to lose weight What to do in the evenings to lose weight (Photo: freepik.com)

We desperately want to lose weight, but cold winter evenings tempt us to eat something tasty to lift our spirits or have a cup of sweet cocoa. Sometimes, the cold and fatigue drive us to the refrigerator; otherwise, sleep eludes us, writes WebMD.

Here are 10 rules to follow to quickly get rid of excess weight.

When you are trying to lose weight, it's crucial to eat healthy, engage in regular physical activity, and move more. However, there are also small changes you need to make in the evening to shed those extra pounds.

1. Keep your evenings busy

People often overeat in the evenings because they are bored. Find activities to occupy yourself before bedtime, such as taking a walk, reading, journaling, or talking to a friend. You can even pick up a new hobby like knitting or painting. It's a great way to distract yourself from eating when boredom strikes.

2. Go to bed on time

If you want to lose weight, you need an adequate amount of sleep. Establish a clear schedule and stick to it to ensure you get a full night's rest. Going to bed on time will help you avoid running to the fridge for a late-night snack.

3. Exercise in the evenings

Physical activity in the evening can be very beneficial. Two caveats: don't exercise right before bedtime, and avoid very intense workouts, as they may affect your sleep quality. Try going for a walk or doing exercises two hours before bedtime.

4. Avoid eating before bedtime

Eating dinner or snacking before bedtime significantly undermines your weight loss efforts. While the actual timing is not critical, many people who eat late at night choose high-calorie foods, leading to weight gain. Late-night eating and snacking can also disrupt your ability to sleep well. Try not to enter the kitchen two hours before bedtime.

5. Pack your lunch

Instead of going out for lunch during the day, save money and pack your lunch the night before. Eating out often involves consuming more fat and salt. With a packed lunch, you can choose healthier options like almonds, turkey slices, whole grains, low-fat dairy, and plenty of vegetables and fruits.

6. Stick to a schedule

If you overeat in the evenings, it may be because you didn't eat enough during the day. The best way to combat this is to eat regularly, allowing your body to anticipate when it's time for a meal. Snacking between lunch and dinner is acceptable, but try not to overdo it.

7. Turn off the TV

While you may enjoy watching TV in the evening, it doesn't benefit your eating habits. Focus on what you're eating and avoid overeating. TV distracts you from being aware of how much and what you're eating.

8. Brush your teeth after dinner

To discourage yourself from late-night snacking, make it a habit to brush your teeth after dinner. If your teeth are already clean, you'll likely think twice before snacking before bedtime. Don't forget to wait at least 60 minutes after eating, especially if you've consumed something acidic, like lemons.

9. Manage stress

Stress can lead to weight gain. Try to find time to relax in the evening. Deep breathing techniques and mindfulness meditation are excellent ways to unwind. Reducing stress levels can also work wonders for the quality and duration of your sleep.

10. Turn off the lights

Sleeping in a completely dark room is another habit worth adding to your list. It helps you sleep better. If you're trying to lose weight and improve your health, close the windows to block out light. Try using thick curtains. Put away your phone and laptop at least 30 minutes before bedtime. A sleep mask might also help.

We previously discussed 15 things that slow down metabolism.