Whether you are trying to lose weight or maintain a healthy weight, nighttime snacking can undo your best plans. Eating too much food in the evening can lead to poor sleep, weight gain and lowered self-esteem if you feel you've lost control. If you have experienced an increase in appetite at night, or want to bust those after-dinner cravings, start by assessing your average daily intake of calories and compare it with your body's current needs. It may be possible that you're legitimately hungry.
Step 1
Start your day with a healthy breakfast. Choose whole grains and lean proteins for your morning meal and eat a small mid-morning snack that includes protein. Skipping breakfast sets you up for being hungrier all day. Eating more of your total daily calories in the morning satisfies your body and helps cut down on evening snacking.
Step 2
Include protein-rich foods in your diet, especially the evening meal. Protein-rich foods naturally curb the appetite and decrease the desire to eat.
Step 3
Include unsaturated oils, like the ones found in nuts, olives and avocados, in your diet, especially at dinner. Unsaturated oils trigger a chemical reaction that tells the body it's full, according to a study conducted at UC Irvine. Use nut and olive oils for cooking and in salad dressings, or eat fresh avocados, nuts and olives.
Step 4
Eat later. Delaying your dinner as much as one hour can help you snack less at night. If you are accustomed to having dessert anyway, don't eat it directly after dinner. Enjoy your regular dessert later in the evening and you'll be getting a "snack" without adding any unexpected calories to your daily total.
Step 5
Get ready for bed earlier. Even if you don't go to sleep, performing your bedtime routine may distract your mind from thinking about food and shift it into bedtime mode.
Step 6
Participate in a new hobby during the evening. If you are craving food out of habit or boredom, forming a new habit may help you stop. Read, do crafts, take a walk or listen to music after dinner.
Step 7
Wait five minutes after you feel a food craving. If you are otherwise well-fed, food cravings typically pass. Make the decision to resist the craving for five or 10 minutes and chances are it will disappear.
Tips and Warnings
- Remove "trigger foods" from your home -- those snacks that you can't resist. Having those foods in your pantry can cause you to give in to temptation even when you are not actually hungry.
- Seek professional guidance if you can't control night time eating or binge eating that occurs any time of the day. Out-of-control eating may be a sign of an eating disorder, emotional disorder or a side affect of medication.
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