Answer:

Diet plays a crucial role in any weight loss plan. Besides adjusting your menu and calculating calorie intake, timing your meals is also essential. Eating at the right times helps regulate metabolism, maintain a healthy weight, reduce the risk of obesity, and stabilize sleep patterns.

Maintaining consistent meal times every day helps regulate your circadian rhythm. Conversely, erratic eating schedules can lead to blood sugar spikes, difficulty controlling cravings, and increased snacking. Here are some recommended meal times:

Breakfast is considered the most important meal of the day. Skipping breakfast doesn't aid weight loss; instead, it can cause low blood pressure and fatigue. Eating breakfast too late can also lead to a short interval between breakfast and lunch, hindering the body's ability to burn calories efficiently. This can result in calorie storage as fat, leading to weight gain. The best time for breakfast is between 6 and 8 a.m., ideally between 6 and 7 a.m.

Maintaining a proper eating schedule can effectively support weight loss. Image generated by AI.

Lunch should be finished before 1 p.m., ideally starting around 11 a.m. Avoid eating after 3 p.m., as this is too close to dinner and can lead to energy storage.

The best time for dinner is between 6 and 7 p.m. Eating dinner late increases the likelihood of fat storage due to reduced physical activity during rest, resulting in lower calorie expenditure. Eating close to bedtime further increases surplus energy, making fat storage and weight gain more likely.

Drinking a glass of warm water immediately after waking up helps activate the digestive system and boosts metabolism. Drinking water 30 minutes before meals can also help reduce appetite. In addition to a healthy diet, incorporate regular exercise, stress reduction techniques, and adequate sleep at consistent times.

Doctor Vo Tran Nhu Thao

Department of Endocrinology - Diabetes

Tam Anh General Hospital, TP HCM