The golden time to eat to lose weight and burn fat quickly

Quang Minh (theo Heathline) |

Effective weight loss depends not only on what you eat but also on when you eat.

Below are the golden times to eat to help lose weight and burn fat quickly, as evidenced by reputable health organizations.

Breakfast: Eat within 1 hour of waking up

According to the American Dietetic Association (ADA), breakfast is the most important meal to kick-start your metabolism.

Eating breakfast within 1 hour of waking up helps the body metabolize energy more efficiently and prevents cravings throughout the day.

A study published in the journal Obesity found that people who ate a full breakfast with foods rich in protein and fiber (like eggs, oatmeal, or Greek yogurt) tended to lose belly fat faster than people who skipped breakfast.

Lunch: Eat before 1pm

Lunch should be eaten between 11am and 1pm. Eating lunch early helps the body's biological clock work more efficiently, optimizes glucose metabolism and reduces the risk of fat accumulation.

The ideal lunch should include lean protein sources (like chicken, fish) and complex carbohydrates (like brown rice, sweet potatoes) to sustain energy without causing weight gain.

Dinner: Eat before 7pm

Eat dinner early, preferably before 7pm, to give your body enough time to digest before bed.

According to the World Health Organization (WHO), eating dinner too late can reduce metabolic efficiency and increase visceral fat accumulation.

A study in the journal Cell Metabolism also found that eating an early dinner combined with intermittent fasting for 12 to 14 hours overnight helps burn fat and improve insulin sensitivity.

Snack Time: Between Meals

To prevent hunger and maintain stable blood sugar levels, snacks should take place between breakfast and lunch (around 10 a.m.) or between lunch and dinner (around 3-4 p.m.).

Snacks like almonds, apples, or chia seeds are good options. According to the National Institute of Nutrition (NIH), snacking at the right time can help prevent overeating at meals and improve your ability to burn calories.

Drink water: Immediately after waking up and before meals

Drinking a glass of warm water right after waking up helps activate the digestive system and speed up metabolism.

Drinking water about 30 minutes before a meal can help reduce appetite. A study from the University of Birmingham (UK) showed that drinking 500ml of water before a meal helps reduce calorie consumption by 13% and promote weight loss.

Time to exercise: Before breakfast

Exercising before breakfast while your body is in a “fasting” state overnight helps burn stored fat more effectively.

Combining this exercise time with a proper diet will enhance the weight loss process.

Quang Minh (theo Heathline)
TIN LIÊN QUAN

6 types of nuts eaten regularly help lose weight and reduce belly fat

|

Nuts are a rich source of energy but also contain lots of good fats and fiber, helping to support the weight loss process effectively.

3 groups of people should eat green onions regularly

|

Below are 3 groups of people who should eat green onions regularly based on scientific evidence.

5 harmful effects of drinking too much black coffee

|

Black coffee is a popular drink loved for its ability to stimulate the mind and increase concentration.

Many violations were discovered in the appraisal of Condotel and Officetel projects

|

The Government Inspectorate pointed out many violations and shortcomings in the appraisal of condotel and Officetel business projects.

Hang Son Doong is among the top surrealists like on the planet

|

British travel magazine Wanderlust introduces Son Doong Cave to the list of destinations with surreal beauty that make visitors feel like they are lost on another planet.

The Ministry of Construction has many violations when adjusting the planning of the capital area

|

The Government Inspectorate has just pointed out many violations in adjusting the Construction Planning of the Capital Region.

The Inspection Committee proposes to discipline the former Vice Chairman of the Dong Nai Provincial People's Committee

|

The Provincial Party Committee's Inspection Committee proposed to discipline former Vice Chairman of Dong Nai Provincial People's Committee Vo Van Chanh for related land violations.

6 types of nuts eaten regularly help lose weight and reduce belly fat

Quang Minh (theo ABOLUOWANG) |

Nuts are a rich source of energy but also contain lots of good fats and fiber, helping to support the weight loss process effectively.

3 groups of people should eat green onions regularly

Quang Minh (theo Heathline) |

Below are 3 groups of people who should eat green onions regularly based on scientific evidence.

5 harmful effects of drinking too much black coffee

Quang Minh (theo ABOLUOWANG) |

Black coffee is a popular drink loved for its ability to stimulate the mind and increase concentration.