If you are trying to lose weight after age 50, the solution may not lie only in what you eat, but also when. A recent study found that people who made a point of eating breakfast earlier and finishing their last meal earlier in the evening, while extending the overnight fasting period, consistently had a lower body mass index (BMI) over time.
According to a clinical dietitian, eating earlier in the day may support weight loss, partly because it naturally shortens the daily “eating window” and aligns with the body’s biological clock.
Despite the recommendation to eat earlier, there is no need to wake up at dawn. Studies point to eating patterns that include meals between 7:00 and 15:00, or alternatively finishing dinner a few hours before sleep, as an effective approach for maintaining a healthy weight.
Why timing important?
Eating breakfast earlier can reduce overeating later in the day. In addition, finishing the last meal earlier allows the body more digestion time before sleep – which may improve sleep quality and help balance blood sugar levels. This balance reduces cravings for snacks the following day.
Furthermore, contrary to popular belief, skipping breakfast as part of intermittent fasting diets does not always contribute to weight loss. The reason: It pushes the eating window to later hours, when appetite tends to be higher and the likelihood of overeating increases.
In addition, studies show that regularly skipping meals may harm overall nutritional quality and even lead to increased eating later in the day.
What should you eat in the morning?
To start the day right, it is recommended to include three key components: Protein, dietary fiber, and healthy fat. This combination helps maintain prolonged satiety, keeps blood sugar levels stable, and reduces the need for snacking.
Here are some ideas for a healthy and filling breakfast:
Avocado
Rich in fiber and healthy fats that contribute to a feeling of fullness. Studies indicate a link between avocado consumption and a lower body mass index, as well as reduced feelings of hunger after eating.
Greek yogurt
An excellent source of protein that supports long-lasting satiety and blood sugar balance. It is recommended to choose plain yogurt with no added sugar.
Eggs
Rich in high-quality protein, which slows the digestion process and contributes to a feeling of fullness. In addition, the body uses more energy to digest protein, which may slightly contribute to boosting metabolism.