Do you only drink yogurt to lose weight at night

Drinking yogurt alone at night cannot achieve scientific weight loss results, and may cause nutritional imbalance or metabolic disorders. Weight loss should be combined with a balanced diet and exercise. Yogurt can be a component of a healthy diet, but cannot replace regular meals. Relying solely on drinking yogurt at night to lose weight has multiple problems. Although yogurt is rich in high-quality protein and probiotics, 100 grams of full fat yogurt only contains 70 calories, which cannot meet the energy needs of adults at night. Long term insufficient calorie intake can lead to a decrease in basal metabolic rate, making it more difficult for the body to lose weight by activating energy-saving mode. Adding sugar to some flavored yogurt may exceed 15 grams per serving, which can cause blood sugar fluctuations when consumed on an empty stomach. Most yogurts have a protein content of less than 3 grams per 100 grams, lack dietary fiber and essential fatty acids, and cannot maintain normal gastrointestinal function. Excessive hunger at night may also lead to binge eating the next day, forming a vicious cycle. Scientific weight loss requires establishing sustainable healthy habits. It is recommended to consume 1200-1500 kcal of balanced nutrition daily, including coarse grains, lean meat, fresh vegetables, and low sugar fruits. Dinner can be paired with 100g of sugar free yogurt and 50g of oatmeal to supplement slow carbohydrates and dietary fiber. Engaging in 150 minutes of moderate intensity exercise such as brisk walking or swimming per week can effectively improve weight loss efficiency. Maintaining 7-8 hours of sleep helps with leptin secretion. Regularly monitoring weight changes and controlling them within 0.5-1 kilogram per week is relatively safe.