Eat a big lunch and a small dinner
Eating a larger meal for lunch and a smaller meal for dinner can help you lose weight. In one study, participants ate 1,500 calories per day. Half of participants ate most of their calories at lunch and a small meal at dinner, whereas the other half ate most of their calories at dinner and had a small lunch. The results showed that those who ate a small dinner and big lunch lost an average of about 3 pounds more than those who ate a big dinner and small lunch.
People who eat large breakfasts or lunches tend to eat fewer calories later in the day. Reduced snacking in the afternoons and evenings can be very helpful if you’re trying to lose weight, and eating a big lunch means you’ll feel full and have less of an urge to snack.
Experts recommend people trying to lose weight should eat about half of their daily calories at lunchtime. So, someone eating 1,500 calories a day (a common target for weight loss) should eat about 700 calories at lunch, and about 300 calories at dinner. A soup or salad would make a perfect light dinner. For lunch, incorporate lean protein like chicken or fish. For instance, you might want to enjoy a hefty salad with salmon, avocado, and spinach for lunch and have a small serving of bean or vegetable soup for dinner.