Eating an overly heavy dinner

Consuming an overly heavy dinner, especially after 9 PM, can hinder weight loss. Late meals elevate blood sugar the following morning, increasing the long-term risk of inflammation and diabetes. Dinners rich in protein and fat also contribute to weight gain because the body burns fewer calories at night; the thermogenic process from food is strongest in the morning and decreases throughout the day.

Eating sweets in the evening

Consuming desserts or sweets in the evening easily leads to weight gain. These items are high in calories but provide little satiety, stimulating cravings and prompting you to eat more before sleep.

Eating sweets in the evening increases blood sugar and leads to excess calories. *Anh Chi*

Eating close to bedtime

Eating close to bedtime can disrupt sleep, circadian rhythm, and metabolic processes. This habit affects blood sugar, reduces sleep quality, and contributes to weight gain.

Eating while watching your phone

Many people relax in the evening by watching movies or favorite shows while eating. However, distraction from screens often leads to overeating, resulting in excess calories and weight gain.

Drinking alcohol

Drinking alcohol in the evening disrupts sleep and provides many calories and sugar. Regular, excessive alcohol consumption increases the risk of obesity, insomnia, and stress—factors that promote fat storage.

High-intensity exercise

Regular physical activity is an effective way to lose weight. However, high-intensity exercise late in the evening can increase body temperature and cause unnecessary alertness, easily disrupting sleep. Opt for moderate-intensity exercise in the evening, such as walking, stretching, and yoga, avoiding fast running or weightlifting.

Sitting all evening

A sedentary lifestyle, including sitting all day and all evening after dinner, increases the risk of man tinh diseases, being overweight, and sleep disorders. After dinner, move around by cleaning the house, washing dishes, or walking for 10-20 minutes, avoiding prolonged sitting.

Sleeping too late

Regularly staying up late disrupts hormones related to hunger and satiety. Sleep deprivation increases ghrelin, the hunger hormone, and decreases leptin, the satiety hormone. This makes individuals trying to lose weight hungrier and consume more calories the next day.

*Anh Chi* (According to Very Well Health)