Stay in Control When Late Night Hunger Strikes
You take the time to meal prep on the weekend to ensure that you eat the right foods during the week. You feel good. You feel accomplished. You’re making progress. Until the evening hits. Are you successful with sticking to your diet all day long but then struggle with late night cravings? Find out more about why it is that when you eat matters almost as much as what you eat. You may be able to enjoy more of the foods you love and still lose weight with these easy lifestyle adjustments.
Changing the Way You Eat
Get familiar with the latest research. If you find yourself struggling with late night cravings, do yourself a favor and do a little research. Make sure you understand things like the best time to eat and the best foods that will keep you satiated. There have been many studies over the years about whether calories consumed at night are more likely to make you fat. The general consensus is that it's best to eat when you are the most active. Eating after a tough workout or a quick HIIT is a perfect time to eat and refuel. Then, make it a point to stop eating a couple of hours before bed. Create a routine where the last couple of hours before bed are spent getting cozy, reading a good book or taking the time to journal about the day’s events.
Start with a healthy breakfast. If intermittent fasting works for you, great! However, I am a big proponent of breakfast is the most important meal of the day. You’ve not eaten or drank anything for at least six hours. So, your body needs to refuel. Plus, you'll be likely to eat less for the rest of the day if you begin your day with a stomach that is full and satiated. Make some eggs with avocado and toast or drink a yogurt shake with a slice of whole wheat toast.
Eat more frequently. A good way to keep the hunger at bay is to eat every four to six hours. Have your favorite smoothie, a protein bar, some fruit, or yogurt. This schedule will keep your metabolism up and help prevent you from overeating at night because you arrive home from work starving.
Choose healthy snacks. If you do eat at night, choose your snacks wisely. Vegetables, fruits, nuts, and whole grains are all better than processed foods high in sugar and fat and low in nutritional value. If you struggle with finding a healthy snack, Google “health snacks”. There are a ton of heathy snack recipes to choose from that are tasty, low in sugar and will satisfy that sweet tooth, should you have one.
Consume more fiber. Fiber is ideal for keeping you feeling satiated while eating less. This ingredient is why a plate of steamed broccoli sprinkled with a little garlic or vinegar leaves you feeling more content than a cookie that contains more calories. If you’re drawing a blank on high fiber foods, here are some items to help you get started: avocados, nuts, seeds, bananas, chia seeds, oats, quinoa, and popcorn!
Limit your portions. There is still room for your favorites like ice cream or brownies. Just measure out a sensible portion so you get the flavor without adding to your waistline. I am a big believer that if you normally enjoy these types of foods but label them as “off-limits” when you are on a diet, you will inevitably find yourself in a situation where you will binge eat all those foods you’ve been denying yourself, which is unhealthy. So, allow yourself to have the snacks, but be disciplined in how much you eat.
Drink water or tea. Beverages without any calories give you the experience of snacking without interfering with your diet. Sip water anytime and enjoy a cup of decaffeinated tea in the evening. *Tip* if you struggle with drinking water because it has no flavor / taste, add some drops of lemon juice or invest in some flavored Mios.
Other Lifestyle Adjustments
Improve your sleep. It's easy to ignore the refrigerator if you're sound asleep. Do your best toget to bed at a decent hour and keep to the schedule. Do what you can to ensure you get good sleep by making certain you have a good mattress as well as blocking out distracting lights and sounds.
Wake up early. Early risers tend to weigh less than night owls even if they eat the same amount. Try going to bed and rising an hour earlier. You'll naturally eat less at night. You also get more done when you’re the only one awake!
3. Brush your teeth. This might seem silly…but once you brush and floss, you may decide it's too much trouble to clean your teeth again, so you'll pass on the cheesecake. You'll also keep your teeth and gums healthy.
4. Turn off the TV. A sedentary lifestyle plays a big role in weight gain. Go for a walk or visit the gym after work instead of munching while you watch TV or surf the Internet. I don’t know about you, but if I eat while watching TV, I almost always lose track of how much I’ve eaten. While there may be times when you just want to veg out, do your best to minimize the number of times you do this.
5. Reward yourself with non-food treats. Substitute a warm bath or a good book in place of your usual bag of chips and soda. Your new rituals will soon become a habit.
6. Keep a journal. If you need help changing your ways, writing your activities down may help. It will remind you of how many calories you really consume at night (My Fitness Pal is a great app that helps to keep track of what you’ve eaten).
Get plenty of restful sleep and eat sensibly all day starting with a nutritious breakfast. You'll be better prepared to ward off late night hunger strikes and reach your weight goals while giving your body enough calories to feel full and energetic.
