Eating late at night is not necessarily a bad thing. Some people mistakenly claim that the calories from food consumed at night are not burned as efficiently as food consumed during the day, but this is not true, according to the American Dietetic Association. However, people who indulge in unhealthy food at night may risk surpassing the calorie limit they have set for themselves for the day. If this is the case for you, a few simple tricks may help you stop this late-night eating and stay within your daily calorie budget.
Spread Out Your Calories
People who eat the majority of their daily calories in the morning or early afternoon may find themselves hungrier at night than those who distribute their calorie intake more evenly throughout the day. While the number of meals and snacks you consume is a matter of personal preference, aim to consume a consistent number of calories throughout the day. For example, if you usually get 1,500 calories throughout the day, aim to consume 500 of those calories in the morning, 500 calories in the afternoon and 500 calories in the evening.
Eat Cereal After Dinner
People who eat cereal approximately 90 minutes after dinner may consume fewer calories at night, according to a study published in the August 2004 issue of "Journal of the American College of Nutrition." If you decide to try this approach, select cereals that are low in energy density and do not contain added sugar. Using low-fat or 2 percent milk in the cereal instead of whole milk can also save you calories if you are trying to lose weight.
Make It Inconvenient
It is easier to indulge in unhealthy late-night eating when the snack items in your house are easily accessible or kept in plain sight. Place unhealthy food items in cabinets that are difficult to get to, or better yet, refrain from having unhealthy food in your house at all. Telling family members or roommates about your desire to avoid late-night eating may also help you stay accountable to your dietary goals and prevent you from eating at night.
Improve Sleep Habits
People who find it difficult to sleep may find themselves thinking about food or snacking when they are not really hungry. Improving sleep habits may help you remain asleep throughout the night and be less likely to wake up and wander to the kitchen for a snack. Simple lifestyle modifications such as going to bed at the same time each night, avoiding caffeine and alcohol before bedtime, keeping the bedroom dark and free of distractions, and maintaining a comfortable sleeping temperature in the house may prove beneficial.
Drink Water First
Some people mistake thirst for hunger pains. Before indulging in a late-night snack, try drinking a large glass of water first. This not only keeps you properly hydrated, but it may prevent you from eating when you are not really hungry. If you dislike the taste of plain water, add flavor by placing slices of fresh fruit in the water. Lemons, limes, oranges and strawberries are just a few fruits that can make your water more flavorful.
Warning
If you consistently have persistent or severe hunger pains at night, you may be consuming too few calories throughout the day. Your body needs a certain number of calories to function properly, and it is not safe to get fewer than this number. Talk to your doctor or a dietitian if you are unsure how many calories a day is appropriate for your situation.
References
- American Dietetic Association: Will Eating After 8 P.M Cause Weight Gain?
- AARP; Hunger Management; March-April 2005
- "Journal of the American College of Nutrition"; Evening Ready-To-Eat Cereal Consumption Contributes to Weight Management; S Waller, et al.; August 2004
- Aetna InteliHealth; Does Nighttime Noshing Make You Fat?; Robert H. Shmerling, M.D., et al.
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