Do you want to lose weight by drinking yogurt at night? What should you pay attention to

Moderate consumption of yogurt at night may help with weight loss, but it is important to choose sugar free and low-fat yogurt, control intake, avoid drinking on an empty stomach, engage in moderate exercise, and pay attention to individual digestive reactions. Yogurt is rich in protein and probiotics, which can increase satiety and promote intestinal health, but excessive or improper consumption may affect weight loss.

1. Choose sugar free and low-fat yogurt.

Prioritize choosing sugar free and low-fat yogurt with a simple ingredient list, avoiding categories that add sugar and excessive fat. Commercial flavored yogurt often contains a large amount of sucrose or fructose syrup, which may offset the weight loss effect due to its high calorie content. It is recommended to check the nutrition chart, and it is better to have a carbohydrate content of less than 5 grams per 100 grams of yogurt. Homemade sugar free yogurt can be paired with a small amount of fresh fruit to enhance flavor.

2. Control intake

It is recommended to consume no more than 200 milliliters of yogurt at a time, and the total amount of yogurt consumed throughout the day should be controlled within 300 milliliters. Excessive intake can lead to excessive calorie intake, especially when nighttime activity is reduced, which is more likely to be converted into fat storage. Yogurt can be used as an added meal after dinner to replace high sugar snacks, but it needs to be included in the daily calorie budget. Lactose intolerant individuals should reduce their intake or choose lactose free yogurt.

3. Avoid drinking on an empty stomach.

High stomach acid concentration on an empty stomach may damage the activity of some probiotics in yogurt. It is recommended to drink it one hour after meals, as the concentration of stomach acid decreases and food residues can help probiotics colonize the intestines. For gastrointestinal sensitive individuals, drinking on an empty stomach may cause acid reflux or bloating. It can be paired with a small amount of whole wheat bread or oatmeal to buffer the stimulation.

4. Combining moderate exercise

Relying solely on yogurt cannot achieve the desired weight loss effect, and should be accompanied by aerobic exercise for at least 30 minutes per day. Drinking yogurt at night can promote digestion through low-intensity activities such as walking and yoga. Research shows that supplementing whey protein in yogurt after exercise can help with muscle repair, but high-intensity nighttime exercise may affect sleep quality.

5. Pay attention to individual digestive reactions

Some people may experience gastrointestinal bloating or reflux when drinking dairy products at night. It is recommended to test a small amount when trying for the first time. Patients with chronic gastritis or gastroesophageal reflux disease should consult a doctor and switch to plant-based yogurt if necessary. Continued discomfort after consumption and the need to stop using may be related to milk protein allergy or microbial imbalance. During weight loss, it is necessary to maintain a balanced diet, and yogurt cannot replace the nutrition of regular meals. It is recommended to pair daily with sufficient vegetables, fruits, and whole grains to avoid high oil and high salt foods. Establishing regular sleep habits and ensuring 7-8 hours of sleep can help regulate leptin secretion. When there is no long-term weight change or accompanied by other symptoms, medical attention should be sought to investigate potential diseases such as polycystic ovary syndrome and thyroid dysfunction. Regular monitoring of body fat percentage can better reflect the effectiveness of weight loss than simply focusing on body weight.