Flavor Flav, rapper and host of the TV dating show “The Flavor of Love,” has worn an oversize clock as a super-necklace for years, saying, “It represents time [as] being the most important element in our life.”

Clearly, he’s hip (and hop) to how heavy time can be — and now two new studies confirm it: Turns out the span of hours in a day that you consume food and how late you stay up are directly related to the excess weight you pack on.

Those tasty morsels of research come on the heels of the news that the obesity rate in the U.S. is at or above 30 percent in 22 states and no state is below 21 percent. Clearly, many of you would like easy-to-use tools to improve weight management.

Well, those two studies offer you that. The first one, from the Salk Institute for Biological Studies, shows that most folks spread their food intake over 15 hours or more a day. But when study volunteers cut down their grazing time from 14 hours to 10 or 11 hours, they lost an average of 3.5 percent of their excess body weight in 16 weeks.

The other study, from UC Berkeley, found that over a five-year period, for every hour adolescents (we bet it affects adults too) pushed their bedtime later, their body mass index went up 2.1 points.

So apply these two simple techniques — eat for fewer hours and go to bed earlier — and you’ll lose some of that heart-harming, diabetes-inducing, joint-damaging weight.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.