If you're trying to lose weight or maintain a healthy body size, the urge to have a midnight snack may sabotage your healthy eating efforts. Contrary to popular belief, eating calories late at night won't necessarily slow down your metabolism or contribute to weight gain more than the calories you eat during the day will, according to Health Services at Columbia. However, eating any more calories than you need, regardless of when you eat them, will contribute to extra inches around the waist.
Step 1
Eat multiple meals spread throughout the day. Having four or five smaller meals as opposed to three major meals will help reduce your chances of feeling hungry or deprived at night. Regularly eating may also reduce your risk of becoming fatigued during the day because having large meals hours apart can contribute to extreme spikes and drops in blood sugar levels. An example of a small meal might be an apple, 1/2 of a tuna and whole-wheat sandwich, ½ cup of baby carrots and a glass of water.
Step 2
Write in a journal when you feel tempted to snack. Ask yourself why you're about to eat and you might find that you're not actually hungry. You may discover that you're eating out of boredom, anger or loneliness, according to Bastyr University.
Step 3
Distract yourself with an active hobby. Expect that you will have weak moments and organize in advance a few ways to preoccupy your mind and your hands. For example, start a knitting craft, work on a new piece of music or practice shooting hoops in the back yard.
Step 4
Watch less television. Television watching can be a snack-promoting hobby. Being in front of the screen may especially lead to snacking if you watch food commercials. If you must watch your shows every night, get on a treadmill or stationary bike in front of the screen to preoccupy your body. Switch the station if you see a food commercial and reach for a cup of herbal tea if you feel a strong urge to snack as you watch.
Tips and Warnings
- Consult a therapist and a dietitian if you feel unequipped to handle your snacking urge on your own. Your dietitian may help restructure your daily meals and a therapist may help you work through underlying emotional causes of night time eating. What matters more than when you eat is what type of food you eat. Cut back on added sugars and saturated fat. Instead, center your daily diet around plant-based foods such as whole grains, vegetables and fruits to fill your stomach up on fewer calories.
Things You'll Need
- Journal
- Hobby equipment
- Herbal tea
References
- ScienceDaily: Scientists Dispel Late-Night Eating/Weight Gain Myth
- Health Services at Columbia University: Eating at Night and Weight Gain: Fact or Myth?
- "The Huffington Post": Ten Ways to Curb, Conquer and Control Nighttime Eating; Janice Taylor
- Bastyr University: Kicking the Nighttime Eating Habit
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