It’s no secret that what you eat is important for maintaining a healthy weight, but did you know that when you eat can also play a role? By timing your meals strategically, you can avoid weight gain and even promote weight loss.

Here are 30 ways to time your meals to keep your waistline in check:.

1. Eat breakfast within an hour of waking up

Starting your day with breakfast kickstarts your metabolism and can help prevent overeating later in the day. Aim to eat a balanced meal within an hour of waking up.

2. Don’t skip meals

Skipping meals can lead to overeating later on and mess with your body’s natural hunger signals. Make sure to eat regular meals throughout the day.

3. Have a mid-morning snack

If you tend to get hungry a few hours after breakfast, plan to have a healthy mid-morning snack like a piece of fruit or a handful of nuts to tide you over until lunchtime.

4. Eat a balanced lunch

Make sure your lunch includes protein, healthy fats, and fiber to keep you full and satisfied throughout the afternoon.

5. Take a break mid-afternoon

Get up and take a short walk or stretch break in the mid-afternoon to avoid mindless snacking and help keep your energy levels up.

6. Eat an early dinner

Eating dinner earlier in the evening can help prevent late-night snacking and give your body time to digest before bed.

7. Avoid eating late at night

Snacking or eating a heavy meal too close to bedtime can interfere with sleep and lead to weight gain. Aim to finish eating at least 2-3 hours before bed.

8. Eat slowly and mindfully

Take the time to enjoy your meals and savor each bite. Eating slowly can help you feel full faster and prevent overeating.

9. Watch portion sizes

Be mindful of how much you’re eating and try to stick to appropriate portion sizes. Measuring out your food or using smaller plates can help.

10. Drink water before meals

Drinking a glass of water before meals can help you feel fuller and prevent overeating.

11. Plan your meals in advance

Take the time to plan out your meals in advance to avoid making unhealthy choices when you’re hungry and tired.

12. Avoid eating in front of the TV or computer

Mindless snacking in front of a screen can lead to overeating. Try to eat at a table without any distractions.

13. Use smaller plates

Using smaller plates can help you eat smaller portions without feeling deprived.

14. Don’t drink your calories

Sugary drinks like soda and juice can pack on the calories without providing much nutrition. Stick to water or unsweetened tea instead.

15. Eat protein with every meal

Protein can help you feel full and satisfied, preventing overeating and promoting weight loss.

16. Keep healthy snacks on hand

When hunger strikes between meals, having healthy snacks like fruit, nuts, or veggies on hand can prevent overeating or making unhealthy choices.

17. Avoid processed foods

Processed foods are often high in calories, sugar, and unhealthy fats. Stick to whole, unprocessed foods for optimal health.

18. Chew gum when you’re hungry

Chewing gum can help temporarily suppress your appetite and prevent overeating.

19. Drink tea instead of snacking

Drinking tea can provide a boost of caffeine and antioxidants without adding extra calories.

20. Avoid eating until you’re stuffed

Listen to your body’s hunger signals and stop eating before you feel uncomfortably full. Overeating can lead to weight gain and digestive issues.

21. Eat slowly digesting carbs

Choosing slow-digesting carbohydrates like whole grains, vegetables, and fruits can help keep you full for longer and prevent overeating.

22. Cut back on alcohol

Alcohol can be high in calories and can also cause you to overeat. Try to limit your alcohol intake or opt for lower-calorie options like wine or beer.