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Weight loss is not determined by one meal or healthy habit, but rather the culmination of all your day to day routines and decisions. You may be eating a nutrient dense breakfast each morning, but by the end of the day if your diet is slacking and you’re indulging in empty calorie foods regularly, it may be more difficult to achieve weight loss results or maintain the weight you’ve already lost.
If you often find that you’re more motivated to follow healthy patterns in the morning, by the evening there are a variety of mistakes that could creep into your routine and leave you wondering why you aren’t able to lose weight and keep it off. The biggest mistake? Your pre-bedtime sweets.
Sugar is well-known for being one of the biggest culprits for weight gain, and especially if you’re consuming high-sugar snacks before bed it can be difficult to reap the benefits of your largely healthy eating plan. "Eating high sugar foods before bed not only disrupts the quality of your sleep, but it also is not beneficial if you are trying to lose weight because you are about to go to bed, not use up that energy and calories on activities," explains registered dietitian, Zoë Schroeder.
"Remember, carbs are our body's main energy source, so if you give a big dose of carbs, especially simple, refined carbs before bed, you will have all this extra energy and nothing to do with it which will make it difficult to fall and stay asleep," she adds.
When you eat higher calorie, sugar-filled foods, these carbs are converted into a quick burst of energy. However, if you eat these foods and then go directly to sleep, you may have a more difficult time resting as your blood sugar has spiked. Over time, bad sleep can add up and has the potential to stall weight loss and lower your metabolism. Additionally, if you’re consuming a high-carb snack right before bed without burning off the energy, it’s more likely to be stored as fat in the body, leading to eventual weight gain if this becomes a habit.
"Keep in mind that adequate sleep (7-9 hrs/night) is critical for fat loss and muscle gain because this is when your cells regenerate, muscles and brain recover, hormones are produced, along with many other vital biological processes. Establish a good bedtime routine, create a positive sleep environment, and limit sugar, caffeine, and alcohol before bed for optimal results," notes Schroeder.
If you do often find yourself craving sweets in the evening (and who can blame you), Schroeder suggests trying to eat your dessert a few hours before bedtime instead of directly before hitting the hay in order to give your body more time to endure the energy boost. "Consider putting [dessert] earlier in the day so you can take the opportunity of utilizing the energy and burning it off," she says.
However, if you’re hungry right before going to sleep, you’ll be better served having a snack that is higher in protein and contains complex carbs for a slower release of energy that will keep you full throughout the night. This will also improve muscle protein synthesis which can help you to make more "gains" in your body if you’re actively working on your fitness and wellbeing.
Moderation is key in losing weight and you don’t need to stop eating at a certain time in order to see results. If you’re hungry before bed you can still have a snack, but it’s important to be mindful of what you’re eating and make sure to keep sweets and high sugar foods to slightly earlier in the day so as not to promote a blood sugar increase right before it’s time to sleep.
Leaning into your sweet tooth every once in a while won’t ruin your weight loss progress, but even choosing healthier sweets such as dark chocolate can make a major difference in your weight loss success over time.
