Many people have trouble with overeating at night. They may eat a bunch of junk food and drink too much late at night. If you are one of these people, then it is time for you to take action. Despite late-night snacking directly linked to weight gain, 60% of Americans between 18-80 admit to still succumbing to the cravings.
Make sure that dinner is the biggest meal of your day. Dinner should be able to keep you full the entire evening without any cravings. Suppose you're eating less than 500 calories at dinner. In that case, this will likely not be enough for an entire evening. Making sure your meal is substantial with enough calories will keep you full for the evening. You should have no problem going into bed without any cravings!
Planning out your meals for the day and making sure they're not too heavy or light will help you manage hunger. Make sure to eat a decently sized breakfast, lunch, and dinner so that there isn't much room left in your stomach by bedtime!
Watching too much TV is one of the biggest reasons people overeat at night. Turn off the TV and read a book or do something else that will help you unwind before bed.
Some other things you can do instead of resorting to more screen time are:
Drinking water before going to sleep instead of eating something sweet will keep you hydrated, and it can help suppress your appetite. Water can also help you to feel full before bed.
Some other tips for staying hydrated include:
Caffeine can stimulate your central nervous system and make it hard to sleep. If you can't sleep at your usual bedtime, your body may think it's daytime, which can stimulate your appetite and lead to overeating.
Sleep deprivation can make you feel more hungry and lead to overeating. Try getting at least eight hours of sleep per night regularly so that your appetite is regulated!
Some ways to get better sleep are:
Increasing your protein and fiber intake will help you feel fuller for longer, which can prevent overeating at night. Eating dinner with plenty of lean protein like chicken or fish and veggies high in fiber, such as broccoli, spinach, or peppers, can help!
Some other tips for eating more healthy proteins include:
Reduce temptation by not buying junk food in the first place. Having a large pantry full of chips, cookies, and ice cream is going to make it much harder for you to resist the temptation!
Healthy snacking tips include:
Starting a hobby can help to take your mind off of food. Usually, people eat at night due to boredom or to relieve stress. When you begin a hobby, your mind is occupied, and it becomes easier for you to resist the temptation of eating instead!
Some hobbies that might be helpful:
Make sure that your late-night snack is as healthy as possible by choosing something like fruit or yogurt instead of chips. This can be an excellent way to satisfy your late-night hunger without overeating.
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