You stick to your regimen all day and eat well-balanced, healthy meals. Then comes the evening, and you find yourself making repeated trips to the pantry or refrigerator to eat food that you don’t really require. If this sounds familiar, you’re not alone.
Nighttime snacking is a challenge for many people who are trying to shed weight. If you need guidance cutting back on after-dinner calories, use these suggestions to stop binge eating at night.
Why Do I Eat a Lot at Night?
You’re normal if you like to graze and snack and after eating dinner. But if you attempt to shed weight, the calories you consume from snacks in the evening could easily undo a day’s worth of wise food choices. The initial step to eating less is to find out why you consume when you don’t have to.
For many of us, the reason we binge eat is linked to the fact that we are near food, and we are less busy at night. We like to enjoy more leisurely activities and unwind, and food is a common source of solace.
Without the distraction of daytime activities or work or, it’s easy to grab nearby snacks. If you can find other ways to relax, you’ll likely eat little at night. Here’s how to not eat at night.
[Also Read: Best Foods To Eat At Night]
How to stop eating at night?
The best way to restrain your nighttime eating syndrome for good is to use short-term strategies to kick the habit. If you can replace junk food with a healthier alternative, then you won’t feel the urge to overeat in the evening.
Use one of these suggestions (or all of them) to change your nighttime snack habit.
1. Move Away From the Food
You’re more likely to eat in excess at night if you are always around food. As soon as you are done with your dinner, leave the pantry. This might mean that you delay clean-up tasks so that you aren’t tempted to eat leftovers.
Or better yet, delegate the job to others in your house who aren’t looking to shed weight.
Another impressive way to move away from food is to go for a stroll after dinner. Even if your walk is just 20 to 30 minutes long, physical activity helps to break up the urge to eat. It also allows your body to feel the sensation of completeness, so the eating momentum is less strong.
2. Use a “Meal-Ender” to Curb Your Appetite
Some people use mint-flavored gum to lessen the desire to eat after dinner. Many of us don’t like the taste of food when we have a mint flavor in our mouths—brushing your teeth after dinner offers this same benefit—along with a dental health benefit.
You can also try using MealEnders. These little candies claim to reset your taste buds not to feel the urge to binge.
MealEnders are regulated as a food product and contain no stimulants, so they have to follow the FDA’s strict guidelines (Food and Drug Administration) (unlike many weight loss and diet supplements).
3. Be a Smart TV Watcher
Most people overeat at night because they snack mindlessly in front of the TV. Some experts even believe that action shows tend to make us eat in excess. Regardless of your show choice, however, you can create healthy eating habits in front of the TV to eat little and shed weight.
One smart way to eat little is to keep your hands engaged. Do simple chores like Folding laundry or chores while you watch television. Learn a craft.
If you really want to eat, use healthy and smart snacking strategies. Also, make sure you follow appropriate portion control guidelines if you choose to snack while watching television.
4. Keep an Eye Out on the Hormones
There are several hormones in the body responsible for managing the symptoms associated with the condition of hunger and satiety and – peptide YY, insulin, ghrelin being the crucial ones.
If the same levels in your body are imbalanced, the chances are that the same does end up affecting your issues with the risks of late-night eating.
If you are looking for methods to set it straight, you must get your hormone levels checked out without delay.
There could be multiple reasons resulting in the imbalance in the body’s hormonal levels, which is why it is essential to make sure that you do look out for the signs along the way.
A sedentary lifestyle and high-calorie foods intake can often end up being the problem for this condition in the long term.
If possible, get your hormonal levels checked out by the physician to keep your doubts away.
[Also Read: How to Manage Hunger Hormones]
5. Manage Your Stress
Stress is often one of the major culprits that can make you overeat. A good way to keep the same in check is to make sure that you keep your stress in check as well.
Relaxing can help keep the signs of the night time eating syndrome in check that you are not aware of. It is one of the best nighttime eating syndrome treatments.
Meditation, breathing exercises, and other forms of relaxing techniques have been found to have wonderful impacts on your wellbeing.
[Also Read: How To Cope With Stress During Pandemic]
6. Keep Your Hydration in Check
It is not a myth that we do mistake our thirst for hunger at times. Having adequate hydration also ensures to keep your health in check, too, which is definitely something you can’t necessarily avoid.
When you drink optimal water levels, the same has been linked with the reduced rate of calorie intake, specifically during night time.
Observe the instincts your body is subjected to. Consume water whenever you feel thirsty and prevent it from making you feel like you are only hungry when, in reality, you are just thirsty.
Remember, snacking doesn’t harm you. But taking food when you’re not hungry is never a great idea. Learn to eat a smart dinner and then create habits to curb night overeating. You’ll reach your goal weight quickly and keep your weight off for good.