HOOK
What if the reason weight loss feels harder at night isn’t willpower—it’s your dinner routine? [Quick cuts of oversized plate, late-night snacking, then balanced dinner plate]
KEY POINT 1
Start with protein. Chicken, fish, eggs, Greek yogurt, tofu, or beans can help you feel fuller longer, which may make it easier to stop eating when you’re satisfied. [Close-up of protein foods being plated]
KEY POINT 2
Add volume with vegetables. A half-plate of non-starchy veggies—like broccoli, salad, peppers, or green beans—adds fiber and bulk without a lot of calories. [Vegetables filling half the plate]
KEY POINT 3
Watch liquid calories at dinner. Soda, fancy coffee drinks, alcohol, and creamy sauces can add up fast without helping you feel full. Swapping in water or sparkling water can make a real difference. [Drink swap visuals: soda to sparkling water]
KEY POINT 4
Slow the pace. Put your fork down between bites, and give your body 15 to 20 minutes to register fullness. Eating slower helps you notice when you’re actually satisfied—not just when the plate is empty. [Person eating slowly, setting fork down]
CTA
If dinner is your toughest meal, try one of these changes tonight. For more practical weight loss tips that don’t feel extreme, check out the next video. [On-screen text: “Try one change tonight”]
