by Caitlin H,
May 16, 2022
Approach is key when it comes to losing weight and maintaining it. It takes patience, consistency and a plan to shed those pounds and then make sure they stay off.
For many, the evening brings with it a unique set of challenges. It’s often the time when we sit down and unwind, which can bring a certain amount of temptation to munch on unhealthy snacks or drink too many adult beverages.
Thankfully, there are some simple nighttime tips you can try to keep yourself on track and ensure you meet and maintain your weight loss goals.
1) Log your calories.
Knowledge is power, and knowing what you ate throughout the day and how it impacted your calorie counts is essential to weight loss and maintenance. Phone apps like MyFitnessPal, Fitbit, See How You Eat, MyPlate, Lifesum and more make it straightforward and simple to log your meals each day. Or, if you prefer, create a food journal and write down what you eat. Over time, you should start to notice patterns and be able to make any necessary diet adjustments.
2) Create a meal plan for the following day.
When you go to bed every night, you should know exactly what you’ll be eating the following day. Having a set plan for breakfast, lunch and dinner ensures you are getting the proper nutrition and calorie-count you need to achieve your goals. Whether you cook your meals on your own or use a convenient pre-planned meal delivery service like Diet-to-Go, knowing what you’ll eat in advance can make all the difference.
3) Pack your gym bag.
Plenty of research shows that people who exercise in the morning are more consistent and enjoy numerous health benefits, including jumpstarting your metabolism and having more sustained energy throughout the day. One way to ensure you stick with it is by preparing your exercise clothes and gym bag the night before. That way, when you wake up a bit groggy the next morning, it’s ready for you to grab on your way out the door.
4) Set reminders for weight loss-related tasks.
Our phones make it easy for us to remember things we might otherwise forget. Use a reminder or calendar app on your phone to set notifications for any weight loss-related tasks. Examples include:
- Time to workout!
- Fitness class.
- Eat a healthy snack.
- Meal plan.
- Create a grocery list.
- Weigh-in today.
- Drink a glass of water.
You can set any reminders that fit with your individual plan and use them to keep yourself on track.
5) Take time to relax and meditate.
While this particular hack may not seem to relate directly to weight loss, it is actually an extremely helpful way to reach your goals. Taking time to meditate will help keep your mind centered and focused. It also helps you get more in touch with your thoughts, giving you more control throughout the day to stay centered and avoid temptation. Meditation is also central to mindful eating. Mindful eating involves focusing solely on your food — the smell, texture, taste, etc. — during each meal. Slowing down and doing this while you can ensure you actually enjoy your food so you don’t overeat.
6) Don’t eat after 8 p.m.
Nighttime snacking is a real issue many of us struggle to avoid. If you eat dinner between 6-7 p.m., set yourself a rule that you won’t eat anything after 8 p.m. That way, you’re less likely to spend the time between dinner and bed munching unhealthy snack foods like chips or candy. It’s a simple commitment that goes a long way to cutting down on unnecessary, excess calories.
Ultimately, losing weight takes patience, commitment, dedication and baby steps. Applying these straightforward, nighttime hacks are one way you can keep those numbers on the scale headed in the right direction!
Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.