SF Campaign: Struggling to lose weight? Your meal timings may matter

Irregular meals may reduce leptin levels, which regulate satiety and energy balance, while increasing hunger hormones that drive appetite and worsen glucose control.

Published Feb 20, 2026 | 7:00 AM ⚊ Updated Feb 20, 2026 | 7:00 AM

Weight loss. Representational Image. (iStock)

Synopsis: Weight management depends not just on what you eat, but on when you eat. Irregular meal timings can slow metabolism, reduce calorie burning, increase fat storage and disrupt digestion. Over time, these changes can increase the risk of insulin resistance and unhealthy fat accumulation.

Calorie counting, diet plans, or strict food restrictions are the default advice given to those seeking weight loss. But for people balancing work, studies and household responsibilities, keeping consistent meal timings is difficult.

Dr Vandhana Gowthaman, Clinical Dietitian at SRM Hospitals, Chennai, told South First that weight management depends not only on what people eat but also on when they eat.

“Irregular meal timing can slow metabolism, which reduces calorie burning and may increase fat storage,” she said.

Irregular meals may reduce leptin levels, which regulate satiety and energy balance, while increasing hunger hormones that drive appetite and worsen glucose control.

Dr Gowthaman added that skipping meals or eating at unpredictable times can disrupt digestion and insulin response. Over time, this can increase the risk of insulin resistance and unhealthy fat accumulation.

“Overall, irregular meals disturb hunger patterns and reduce metabolic efficiency,” she said.

Also Read: Two in five adults walk around with fatty liver in Bengaluru, Chennai, Hyderabad: Study

Making meal timing sustainable

Dr Gowthaman said several everyday habits can affect weight management. Moderate eating patterns—such as eating breakfast on time, avoiding late-night snacking and keeping regular gaps between meals—stabilise blood sugar and appetite. Maintaining proper gaps between meals helps control hunger, cravings and overeating.

Five common meal timing mistakes to avoid

Skipping breakfast, which can increase cravings and disrupt appetite regulation later in the day.
Eating too close to bedtime, which can disrupt digestion and sleep.
Eating widely spaced, large meals, which can cause energy crashes and indigestion.
Ignoring post-workout nutrition, such as not eating enough carbohydrates and protein, which can delay recovery and disrupt metabolic balance.

Five simple meal timing habits to follow

Start the day with a balanced breakfast to activate metabolism and maintain energy levels.
Keep a gap of three to five hours between meals to support digestion and control hunger.
Eat a larger share of daily calories earlier in the day to support metabolism.
Have smaller, portion-controlled meals every four to five hours to keep glucose levels stable.
Stick to consistent meal timings each day to prevent sudden hunger spikes and overeating.

(Edited by Dese Gowda)