'Your metabolism will thank you': How to time your last meal of the day for 'easier fat loss', according to a specialist

"Most people focus on calories and exercise, but when you eat is just as important," he explained.

The medical director pointed out that our metabolism works on a daily cycle, and eating too late in the evening keeps insulin and blood sugar high when the body should be winding down, which stops fat-burning in its tracks.

It turns out our bodies have an internal clock that controls hunger hormones, energy use and how we store fat.

When we eat late, we're basically asking our digestive system to work when it wants to rest - meaning more energy gets stored rather than burned.

Professor Joseph notes that people often eat later during colder months, when evenings are darker and comfort food cravings kick in.

"As the nights draw in, many of us start eating dinner an hour or two later without realising," he warned.

This habit can quietly sabotage weight loss efforts, especially when combined with the heavier, carb-rich meals we tend to crave in winter.

Researchers at Harvard Medical School discovered that people who ate the same meal four hours later burned far less fat and had higher hunger hormones than when they ate earlier.

Another study in the journal Obesity found that limiting eating to a 10-hour window, finishing by early evening, helped improve blood sugar control and boosted overnight fat-burning.

"Finishing dinner by 7pm - or at least three hours before bed - gives your body time to digest, lower insulin, and transition into a natural fasting state," Professor Joseph said. "That's when fat-burning switches on."

Professor Joseph recommended keeping evening meals lighter, with lean protein, vegetables and fibre-rich carbs taking centre stage. "You don't need to starve yourself," he added.

"Just shift your last bite forward a little. Your sleep improves, digestion improves, and over time, fat loss becomes easier without changing a single ingredient."

He describes it as a small lifestyle change that brings big metabolic benefits. "Think of it as aligning your fork with your body clock," he said. "Eat with the sun, not against it - your metabolism will thank you."

It's a simple adjustment that could make all the difference to your waistline - without having to change what's on your plate.

It comes as the weight loss expert recently shared his go-to evening drink for burning fat while you sleep.