Written by: Mantasha
17 September 2025
Losing weight isn’t just about what you eat, it’s also about when you eat. New research shows that early time-restricted eating (eTRE), eating only during an 8-hour window in the morning, can improve weight loss, blood pressure, and mood in adults with obesity.
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A recent study in JAMA Internal Medicine shows that eating between 7 a.m. and 3 p.m. helps with weight loss, lowers blood pressure, and improves mood compared to eating over 12+ hours.
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Eating within 1–2 hours of waking helps stabilize blood sugar and prevent overeating later. Include protein, whole grains, and healthy fats in your breakfast.
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Regular meals prevent extreme hunger and help control energy levels. Plan for 3 main meals and 1–2 healthy snacks within your 8-hour window.
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Your body processes food better in the morning and early afternoon. Make lunch your biggest meal, and keep dinner light.
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Stopping eating well before evening helps improve weight loss and sleep quality. Avoid eating late at night, ideally finishing by 3 p.m.
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Water supports metabolism and helps control hunger. Drink around 2 liters (8 glasses) of water per day.
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Eat when you're hungry, not out of habit or boredom. Pause and check your hunger level before eating.
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