A new study suggests that if you’re trying to lose weight, it’s not just about how many calories you consume but also when you consume them. If lunch is your biggest meal of the day and you tend to eat it later, you may lose weight more slowly and lose less of it overall.
In other words, the later you eat your main meal, the harder it is to lose weight. This is the conclusion reached by researchers from Brigham and Women’s Hospital (BWH) and Tufts University in Boston (US), and the University of Murcia in Spain. Their findings were published in the International Journal of Obesity.
Frank Scheer, senior author of the study and Director of the Medical Chronobiology Program at BWH, stated:
“This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness.”
He added:
“Our results indicate that late eaters displayed a slower weight-loss rate and lost significantly less weight than early eaters suggesting that the timing of large meals could be an important factor in a weight-loss programme.”
Why This Study Matters
While there is significant evidence from animal studies linking meal timing to weight regulation, there has been limited data in humans. That’s what made this study so compelling.
The researchers analysed data from 420 overweight individuals enrolled in a 20-week weight-loss programme in Murcia, Spain. Here, lunch is typically the main meal of the day, accounting for about 40% of total daily calorie intake.
Participants had an average age of 42, and the group was evenly split between men and women. About half were “early eaters” (lunch before 3 PM) and half were “late eaters” (lunch after 3 PM).
Key Findings
- Early eaters lost significantly more weight than late eaters.
- Late eaters experienced a slower rate of weight loss and showed lower insulin sensitivity a known risk factor for type 2 diabetes.
- These differences were not explained by:
- Total calorie intake
- Energy expenditure
- Appetite-regulating hormones (leptin and ghrelin)
- Sleep duration
- Presence of the “clock gene” (linked to weight management difficulty)
Interestingly, while breakfast and dinner timings made little difference, the study found that:
- Late eaters tended to be “evening types”
- They ate smaller breakfasts
- They were more likely to skip breakfast altogether
What This Means for You
According to lead author Marta Garaulet, Professor of Physiology at the University of Murcia:
“Timing of food intake may play a significant role in humans. Weight-loss programmes should consider not only calorie intake and macronutrient distribution, but also the timing of food.”
This study focused on a Mediterranean-style diet where lunch is the main meal. In countries like the UK or US where snacking contributes up to 25% of daily calories applying these findings directly may be more complex.
If you’re struggling to lose weight, consider when you’re eating, not just what or how much. Eating your main meal earlier in the day could improve your metabolic health and help you shed kilos more effectively.
Want to learn more about nutrition and fat loss? Browse Healthy Reads. Or get personalised guidance from a GOQii Coach by subscribing here.
#BeTheForce
Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
Rita, a 22-year-old student, loves to snack – especially on quick, tasty, and readily available junk food. Over time, she gained excess weight. But what bothered her more was how constantly tired and dull she felt. A routine health check-up revealed nutrient deficiencies – something she found hard to believe. After all, she was eating enough… wasn’t she?
How USEMA works and why diet matters?
It’s precisely between this week and January 1st when people tend to put on most of their weight. There are two reasons for this – The crazy festive season filled with weddings and parties followed by Christmas, New Year’s Eve and the tendency to let loose during this time, with the justification that they’ll start fresh with ‘healthy new year resolutions’ in January.
