One of the top reasons people struggle with eating is nighttime munchies. How do you control nighttime eating?
Yes, the after-dinner snacks while watching TV can add hundreds of unwanted calories every day.
And 200 extra calories per day means YOU GAIN 20 POUNDS IN A YEAR!
So , here are super-easy things you can do to make it easier not to sabotage yourself every night:
How to control nighttime eating
1) Don’t keep junk food in the house.
Remember that if it’s in the house, you or someone you love is eventually going to eat it.
(unless we’re talking about brussels sprouts, for some reason those appear to be exempt from this rule)
So if you KNOW you don’t want to be eating ding-dongs and twinkies, don’t buy them.
Simple. But crazy effective.
If unhealthy snacks are easily accessible, you’re more likely to grab them when cravings strike. Keep those foods out of your kitchen or at least out of sight. Instead, stock your kitchen with healthier options like fruits, vegetables, or yogurt, which can satisfy hunger without derailing your diet.
Here is some photographic evidence I was sent by a client of ditching the peanut brittle and cookies:
Easy! And we are very proud of him. It’s a simple thing, but it makes the food-control process a LOT easier!
2) Upgrade nighttime snacks.
If you feel the need for a nighttime sweet, upgrade junk food to something tasty that is healthier:
- Upgrade ice cream to Greek yogurt
- Upgrade candy to fruit
- Upgrade chips to crunchy raw vegetables
This way, you still get a nighttime treat but it’s way better for you.
See, Easy!
Here are some more tips to control nighttime eating
- Eat enough during the day.
Our bodies have sensitive hormone-feedback systems in place that sense calorie intake, stomach volume, blood sugar, nutrient content, and other how-you’ve-been-eating details. Undereating during the day is a surefire way to remain hungry at night.
Best practice: Be sure to eat a combination of protein and fibrous carbs (vegetables and/or fruit) every 3-4 hours.
- Stay hydrated.
The thirst and hunger sections of the brain are in the hypothalamus. You may get a hunger sensation, but it could be that you’re actually thirsty instead. Drink up! Aim for at least 64 ounces of clean water spaced throughout the day.
Before reaching for a snack at night, try drinking a glass of water or herbal tea first. This can help you determine whether you’re really hungry or just thirsty.
- To control nighttime eating, you must understand your triggers.
First, it’s important to identify what triggers your nighttime eating urges. Are you eating because you’re genuinely hungry? Or is it more about boredom, stress, or just habit? Understanding the reason behind your cravings can help you address the root cause.
- Set a Kitchen Cutoff Time
Establishing a kitchen cutoff time can create a clear boundary that helps you avoid unnecessary late-night eating. Decide on a time, such as 8:00 PM, after which you won’t eat anything. Brush your teeth after your last meal to signal to your body that eating time is over. This simple act can help curb the desire to snack.
- Find Alternatives to Eating
If you tend to eat out of boredom or stress, it’s essential to find other ways to cope. Engage in activities that take your attention away from food. Reading, taking a walk, play some music, or doing some creative writing can be great alternatives. If stress is a trigger, practice relaxation techniques like deep breathing, meditation, or light stretching to calm your mind and reduce the urge to eat.
Stress and emotional eating are common causes of nighttime snacking. If you find yourself turning to food to cope with emotions, consider other stress-relief methods. Regular exercise, talking to a friend, or practicing mindfulness can help manage stress without resorting to food.
- Practice Mindful Eating
Mindful eating involves paying attention to what and why you’re eating. Instead of eating in front of the TV or while scrolling on your phone, take the time to focus on your food. Ask yourself if you’re truly hungry or if you’re eating out of habit. This can help you make more conscious choices and reduce unnecessary eating.
- Get Enough Sleep
Lack of sleep can increase hunger and cravings, particularly for high-calorie foods. Getting better sleep most nights helps regulate your appetite and reduces the urge to eat late at night. Establish a relaxing bedtime routine to improve your sleep quality. Try to limit your screen time before bed (the official recommendation is no screens 2 hours before bedtime!).
Controlling nighttime eating is easier with the right strategies. By understanding your triggers, planning your meals, and establishing a few better habits, you can reduce late-night snacking. Remember, small changes can make a big difference over time!
And if you want our help with nutrition coaching, just drop us a note and we’ll set a time to talk about some strategies that will work for your specific situation.