A lot of bodybuilders like to get their carbs in during the early part of the day. The thinking is that activity after breakfast will burn them up, but a high-carb dinner might contribute to body fat buildup. A study published in the journal Obesity turns this carb-timing myth upside down.

Researchers put 78 obese subjects on a diet of 1,300 to 1,500 calories a day for 6 months. Half spread their carbohydrate intake throughout the day while the rest consumed the majority of their carbohydrates at dinner. Both groups had their nutrients portioned out 20% protein, 50% carbs and 30% fats. The subjects who consumed most of their carbs in the evening lost the most amount of weight.

True Strength Moment: Leptin is a protein released by fat cells that sends satiety signals to your brain. In this study, nighttime carb consumption altered leptin signaling in a way that elevated levels during the daytime hours to keep hunger in check. If your beach body diet has reached a sticking point, give this strategy a tryout to see if you start making progress again.