New research shows that consuming meals and managing calorie intake earlier in the day may help with weight management, weight maintenance, and overall better health outcomes.
Doctors emphasize that eating earlier has several important health benefits, including:
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Improved digestion: Studies suggest that the body digests food and burns calories more efficiently when meals are consumed earlier rather than later. Evidence shows that people tend to feel hungrier and burn fewer calories when eating a large late-night dinner compared to meals earlier in the day, which can lead to fat accumulation and weight gain.
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Boosted energy: Calories provide the body with energy that can be better utilized when consumed regularly throughout the day. Research indicates that front-loading calories at breakfast may increase energy expenditure, help regulate appetite signals, and support effective weight loss.
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Weight loss support: Evidence suggests a potential link between early eating and weight reduction. Consuming most calories in the morning and early afternoon can contribute to weight loss, reduced body fat, decreased belly fat, and lower inflammation.
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Better sleep quality: Eating most calories late at night may negatively impact sleep quality. Studies suggest that people who avoid eating after 6 p.m. often enjoy longer and more restful sleep compared to those who eat close to midnight.
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Improved metabolic health: Consuming calories earlier in the day can enhance metabolic markers such as blood sugar levels, triglycerides, and cholesterol—key factors in preventing chronic diseases and supporting long-term health.
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