We often talk about calories, sport and a balanced diet when we talk about weight loss. But one key step is often forgotten: the evening routine. And it is precisely at this moment that everything can be at stake. “When we talk about weight loss, we immediately think about what we eat and how much we move. But a good evening routine is just as essential” explains Julie Boët, dietitian-nutritionist.
For what ? Quite simply because at the end of the day, fatigue blurs the signals of hunger and satiety. Accumulated stress also leads to snacking. Result: the day’s efforts disappear in a few bites. “A well-managed evening and a restful night are the guarantee of a more balanced following day” recalls the specialist.
What you do after 6 p.m. matters more than you know
So that the evening becomes your slimming ally, Julie Boët recommends adopting a few simple but extremely effective reflexes.
- Spend your evenings wisely.
“Avoid boredom by engaging in calm activities like reading, knitting, writing or playing board games.
advises our expert. These types of activities reduce the risk of emotional snacking, and also calm cortisol, the stress hormone often responsible for food cravings; - Move a little, but not too late. Practicing gentle physical activity around 6 or 7 p.m. – yoga, brisk walking or muscle strengthening – this stimulates the metabolism without interfering with sleep. “Later in the evening it will have the opposite effect and may turn you on.” warns Julie Boët ;
- Don’t eat too light during the day. An insufficient lunch or snack often leads to a loss of control in the evening. “Eating enough meals throughout the day prevents nighttime cravings” ;
- Brush your teeth right after dinner. A simple, but formidable gesture to stop cravings. A clean mouth sends a clear signal to the brain: the eating day is over;
- Prepare your meal for the next day. By anticipating your lunch, you reduce the risk of craving processed meals at lunchtime, which are often too fatty or too sweet;
- Create an atmosphere conducive to sleep.
Soft light, soothing herbal tea, silence…”Dimming the lights an hour before bed helps melatonin activate naturally to help you fall asleep faster“, she explains.
What you should absolutely avoid in the evening
The evening routine is as much about additions as it is about defusing traps. Here are the most frequent errors according to Julie Boët:
- Snack in front of a screen. “You eat without conscience, often beyond your real hunger” ;
- Skip dinner. A counterproductive strategy that often leads to uncontrollable hunger at 10 p.m.;
- Drink alcohol. Even one drink disrupts sleep cycles and promotes fat storage;
- Work late. The screen delays falling asleep and keeps the brain alert, to the detriment of rest;
- Eat sweet or ultra-processed foods in the evening. These products cause an insulin spike, which promotes nighttime lipid storage.
What if you’re still hesitant? Ask yourself this simple question: is it real hunger or just fatigue? “Sometimes fatigue is confused with hunger. Ask yourself: am I really hungry or am I just tired?”
A winning routine, without pressure or diet
The objective is not to control everything, but to set benevolent benchmarks, which simplify your life and avoid recurring pitfalls. “These are complementary tools. The basis remains a balanced daily diet, appropriate physical activity and stress management.specifies Julie Boët.
What if despite these efforts, the scale no longer moves? It may be time to consult. “Personalized dietary monitoring can be a real key to unblocking your situation and supporting you in your goals.”