A recent study found that adopting a daily routine in timing meals may help reduce weight and improve health.

Rianon Lambert, nutrition expert at Food For Thought, said how looking at the hour before eating can help reduce weight.

7am: Big breakfast
Researchers at the University of Lübeck in Germany have found that eating a large breakfast can help your body burn about two and a half more calories compared to eating a meal of the same size in the evening. They also found that eating a low-calorie breakfast increases people's appetite, especially for sweets.

11 am: coffee break
The body produces more cortisol, which is the stress hormone that also helps us wake up, peaking at 8 am. Scientists have found that it is best to drink a cup of coffee when the cortisol naturally decreases throughout the day. In general, between 10 a.m. and 12 p.m. A separate study found that eating caffeine right before your workout can boost performance and increase your calorie intake.

1 pm - snacks
"Lunch is a great time for a rather creamy meal, so you don't have to worry about sleeping while digesting it," said Rianon. Our ability to concentrate comes from a steady supply of energy from food - so if you enjoy bread and pasta, lunch is the perfect time to consume these foods if you want to focus in the afternoon.

"It is better to eat sweet snacks such as chocolate bars and cakes with the meal or immediately after it, such as eating sugar with other foods, and it will help prevent a sudden rise in blood sugar," she added.

3 pm: Drinking water
Making sure to drink plenty of water daily helps reduce your daily calorie intake, as it increases the feeling of fullness. And one study found that doing this before eating a meal reduced calories by 13%. Also, maintaining moisture well during the afternoon can prevent snacking, while maintaining recovery before dinner.


7 pm: Food digestion
"It is recommended that you eat two hours before bedtime for good hours of sleep, and eating a smaller portion of food in the evening, can help with digestion," said Rianon. There are some scientific studies that claim that the consumption of carbohydrates and protein helps to sleep well at night.

11pm: Avoid eating
Most specialists advise that you should avoid eating too much food before bed. Some studies also argue that our metabolism slows down when we sleep, so the calories we consume just before bedtime are more likely to accumulate in the body.