How to stop late night snacking

This is a worthy topic and an important one since late night snacking can undo so much good work in the quest for good health and losing weight.

In clinical practice over the years I have witness a regular pattern where people who are struggling with their weight and health attempt to eat a well-balance diet all day long, commit to exercise then throw it all in with late afternoon or late evening snacking with unhealthy high calorie food choices.

So what can be done about it, to break these unhealthy habits and move forward?

It’s Emotional

So much of it is emotional whether it’s a self-reward system for getting through your tough day, coping with the kids, finishing that report or just dealing with your day to day life. After eating your dinner you really are physically satisfied and should be feeling content but you still find yourself scouring your fridge and cupboards for that something extra.

Understanding that it is an emotional issue and not hunger is your first step towards making a change.  Eating emotionally goes beyond physical fullness and is often felt after dinner or a main meal when you want that something fun.

Choose alternative rewards such as a good movie or book, pick up a beloved hobby that has been left, get busy after dinner, take a bath, request a loved one to give you a massage or do swaps, or go for a walk around your neighbourhood if you can. It’s important to work on positive distractions so you can break these habits.

Understanding the benefits of intermittent fasting

Eating too close to bed time can work against weight loss and it can also disrupt good quality sleep. Studies have demonstrated that having large gaps from eating your last meal of the day to your first meal of the next day improves outcomes for diabetes and the associated health complications. Losing weight is found to be more successful when we have at least12hrs of fasting.

Go to bed early

You snooze you lose is one of our favourite expressions in the bid to support the metabolism and lose weight. Staying up late works against your natural circadian rhythm and promotes fatigue and lethargy which stimulates cravings for quick energy releasing foods.

Herbal teas

Are an excellent aid to help sleep, promote relaxation and will support healthy habits that can become a positive ritual every night. Use licorice, cinnamon and other spice blends for sweet cravings, relaxing blends for sleep and peppermint, chamomile and fennel for digestion after dinner.

Avoid alcohol

Alcohol can reduce our inhibitions when it comes down to food thoughts and we may find that it increases our desires for less than desirable food choices. If you choose to have a glass of something make it dry, sugar free and stick to just 1-2 serves.

If you need to eat

Stick to something fresh and small. A light salad if you are genuinely hungry, a small piece of fruit or a handful of raw nuts are all excellent choices to help change your late night habits.

Sweets entice more sweets

The habit of eating sweets after dinner certainly can become a habit and your cravings will be stimulated at the same time due to an expectation both physically and mentally. Be assured with time this will subside as you make these positive changes.

Cravings

Cravings often mean something whether it’s emotional or a nutrient that is needed. Understanding your cravings and what they mean can be a great tool for negotiating better choices and means to stop unhealthy habits.

Make sure you have a well-balanced dinner

By feeling content and satisfied you need to make sure you meal is loaded with vegetables, healthy fats and a healthy protein choice. Making sure you have these combinations can improve the satiety centres and leave little room for physical hunger. If we eat a highly refined meal that mainly consists of refined pasta, white potatoes and/or bread and little of the good stuff, we will feel hungry again quickly as our blood sugar levels rise then fall rapidly.

Mute the ads

Advertisers know that by displaying pictures of food stimulates hunger signals in the brain, so that chocolate bar you weren’t thinking about, it is now on your radar and you can’t lose it. Mute the ads, flick shows or get yourself a tea or something different.

Delayed gratification

If you really can’t shake a thought, use delayed gratification, OK the food or make an alternative choice but not straight away, allow yourself to have it at a later point and often by this time your desires have changed.

Healthy snack swaps

Ice cream – enjoy frozen sugar free yogurt with fruit

Chocolate – healthy homemade hot chocolate

Chips – vegetable chips

Have fun and get creative with alternative choices, while not disrupting your health goals!