Losing weight is not just about what you eat or how much you exercise—it is also about the small habits you follow at night. Your evening routine can have a surprising impact on your weight goals. Here is how to make your nights work in your favour:

1. Keep yourself occupied: Late-night snacking often happens out of boredom. Instead of heading to the kitchen, stay engaged with low-stress activities like reading, journaling, doing crafts, or catching up with a friend. Keeping your mind active can reduce the urge to eat unnecessarily.

2. Get better sleep: Not sleeping well can throw off your hunger hormones and lead to overeating the next day. Aim for 7–9 hours of restful sleep. Try to go to bed and wake up at the same time each day, and keep your room dark and quiet to promote deeper sleep.

3. Exercise early in the evening: Physical activity boosts metabolism and helps reduce stress. Try not to do high-intensity workouts right before bed, as they can leave you too energised to fall asleep easily. A light walk or stretching is better late at night.

4. Avoid late meals and snacks: Eating right before bed can lead to weight gain, especially if the food choices are unhealthy. Try to finish your last meal at least two to three hours before sleeping. Brushing your teeth after dinner can also help you resist the urge to snack.

5. Plan your next day's meals: Packing your lunch the night before helps you avoid high-calorie meals the next day. Include whole grains, lean proteins, vegetables, and healthy fats for a balanced meal.

6. Reduce screen time and stress: Watching TV or using your phone during meals can distract you from how much you are eating. Also, try relaxation techniques like deep breathing or meditation before bed to lower stress, which can contribute to belly fat.

With a few simple nighttime changes, you can support your weight loss journey and feel better overall.