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15 Evening Routines That Accelerate Weight Loss Overnight

These healthy habits will help you lose weight.
FACT CHECKED BY Christopher Roback

Is your evening routine supporting your weight loss goals? While you are likely focusing on changing your daily habits if you are trying to lose weight, you might be overlooking some very important ones: Your nighttime habits. Certified fitness trainer Jason Kozma, aka Mr. America is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training and explains that your before-bedtime habits can influence the way you are burning fat overnight. "While there's no magic formula for overnight weight loss, here are some evening routines that can support your overall weight loss efforts," Kozma says. Here are 15 evening routines you should incorporate into your life to lose more weight.

Meal Prep


Plan tomorrow's meals today, encourages Kozma. "Prep healthy meals and snacks to avoid impulsive eating the next day," he says. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.


The sleeping woman holding an alcohol shot

If you want to lose more weight, drink more water. Nightly hydration is key, says Kozma. "Drink a glass of water before bed to stay hydrated and avoid late-night snacking," he recommends. How much water should you aim to drink every day? While the exact amount will vary by gender, weight, activity level, and climate, the U.S. National Academies of Sciences, Engineering, and Medicine says that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Put Down Your Tablet

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, toned

Limiting screen time can also help you lose weight. "Reduce exposure to screens before bed to improve sleep quality, which is crucial for weight management," Kozma says.

Avoid Late Night Eating

Web designer, man with pizza at laptop and night shift, overtime and deadline at digital marketing agency. Content research, reading and serious male at desk, working late at startup eating fast food

Mindful eating, especially around bedtime, is another healthy habit to encourage weight loss. "Avoid late-night eating by practicing mindfulness and recognizing true hunger cues," says Kozma.

Relaxation Techniques

Man Meditating Doing Yoga By Lake And Mountains At Sunset

Koza also recommends getting your zen on by incorporating relaxation techniques into your evening routine. "Engage in relaxation activities like deep breathing, meditation, or gentle yoga to reduce stress levels, which can impact weight," he says. "When you meditate, you may clear away the information overload that builds up every day and contributes to your stress," says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

Set a Sleep Schedule

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.

Setting a sleep schedule will help ensure you get ample rest. "Aim for 8 hours of quality sleep each night to support weight loss and overall health," he says. According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Brush Your Teeth Early

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.

Train your brain to avoid eating after dinner by brushing your teeth early. "Brushing your teeth after dinner signals the end of eating for the day, reducing the temptation to snack," explains Kozma.

RELATED: I Lost 60 Pounds in 16 Months with EMS Workouts and Ditching Nachos

Avoid Alcohol

Waiter pouring red wine in a glass.

While having a nightcap may seem tempting, especially to help you fall asleep, Kozma does not recommend it. "Alcohol is all empty calories and drinking at night prevents you from getting restful sleep," he points out.

Eat a Light Dinner

Middle age caucasian sporty woman eating salad at home.

Don't go overboard with dinner. While many people eat their biggest meal of the day at night, it's not exactly idea for digestion. "Opt for a light dinner with lean protein, vegetables, and low carbs to promote satiety without excess calories," says Kozma.

Skip Sweets

Hungry man opens the refrigerator at night

Also, you might want to avoid sugar and treats before bed. "Skip desserts and sugary snacks before bed to prevent spikes in blood sugar and unnecessary calorie consumption," says Kozma.

Take an Evening Walk

Happy multicultural business couple walking together outdoors in an urban city street at night near a jewelry shopping store window.

Taking an evening walk is a great way to get your steps in and promote digestion. "Take a walk after dinner to aid digestion and boost metabolism," says Kozma.

Create a Sleeping Sanctuary

Woman sleeping in a bed in a dark bedroom

Preparing your environment and creating a sleeping sanctuary will help you get undisturbed sleep. "Make your bedroom conducive to sleep by keeping it cool, dark, and quiet," Kozma recommends.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionists and Trainers


Man hand writes with a pen on a white sheet of paper, night dark background

The end of the day is a perfect time to journal. "Reflect on your day, jot down any challenges or successes, and set intentions for the next day," Kozma suggests.

Avoid Caffeine

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sun

While coffee and other forms of caffeine aren't bad for you, drinking them later in the day might impede on your sleep. "Avoid caffeine in the afternoon and evening to prevent sleep disturbances," says Kozma.

Positive Affirmation

Side view portrait of a relaxed happy woman resting sitting on a couch in the night at home

Finally, take a little time by saying some positive affirmations. "End your day on a positive note by practicing gratitude and affirmations for your progress towards your weight loss goals," suggests Kozma.

RELATED: 10 Side Effects of Rapid Weight Loss

Make Sure Your Lifestyle Is Healthy the Rest of the Day


While these habits offer the building blocks to burn fat, don't forget to focus on healthy living all day long. "These evening routines can complement a healthy lifestyle but won't replace the importance of regimented nutrition and regular exercise," says Kozma.

💪🔥Body Booster: Drink a glass of water before bed to stay hydrated and avoid late-night snacking,

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more