Don't eat after 8 p.m.
Calories can't tell time. There's no difference between the 6:30 a.m. and 8:20 p.m. kinds, says Susan Bowerman, M.S., R.D., assistant director of the UCLA Center for Human Nutrition. Plus, hitting the sack hungry can disrupt sleep patterns. In fact, new research suggests you should eat right before bed if you exercise at night, or if you're over 60. A protein-packed meal—or even a whey protein shake—provides more fuel for your body to synthesize muscle. It also helps combat the effects of age-related muscle loss. (Have you found it hard to stick to your workouts? Don't worry—the No Gym, No Excuses Workout will help you incinerate fat and pack on muscle without lifting a weight.)