Beware the calorie trap! When you shouldn't eat anything in the evening.

A study with 2,000 participants shows that successful weight loss depends not only on what you eat and how much, but also on how you eat. Pay attention to when you eat in the evening as well.

For over 12 years, researchers have observed participants' eating habits. The result: Those who regularly ate later than the determined average time of 2:54 p.m. had a higher body mass index (BMI) in the long term. The effect was particularly pronounced in people with a genetic predisposition to being overweight.

On average, participants had breakfast at 8:28 a.m., lunch at 2:33 p.m., and dinner at 9:20 p.m. Late evening meals give the body less time to digest before sleep – calorie consumption decreases during the night, and fat burning slows down.

Expert recommendations:

• Ideally, plan dinner between 6 and 7 pm.
• Leave at least 2-3 hours between your last meal and sleep.
• Avoid late snacks and midnight meals.

According to the study, those who follow these rules can maintain their weight in the long term or reduce it more easily.

Late meals disrupt metabolism.

In addition to the quantitative results, the study provides important physiological insights: Eating late disrupts the circadian rhythm – with measurable effects on insulin sensitivity, appetite regulation, and energy expenditure. Metabolic processes that function optimally during the day become less efficient in the evening. This can lead to long-term weight gain.

This effect is particularly pronounced in people with a genetic predisposition to being overweight. Findings from chronobiology show that when the main meal is eaten earlier in the day, metabolic processes can be better aligned with the natural daily rhythm, supporting sustainable weight management.

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