Many experts agree that the worst time to overeat is in the evening and at night time, yet many people eat a huge meal, late in the evening, and then don’t stop nibbling until they finally fall asleep. If you are night time food eater, then this could well be why you find it hard to lose weight, because you don’t need those calories at that time of night. Here are ten ways to help you get out of the night time binge eating habit:
1. Don’t miss out on breakfast
If you skip breakfast or other meals during the day, then you are far more likely to overeat later. It is a well proven fact that people who skip breakfast end up eating more calories, overall, by the end of the day.
2. Put away the snacks when watching TV
Another tip on how to stop binge eating at night is to put away the food when watching TV. Switch on the TV and get out the snacks – that’s the evening routine for many people, but that’s exactly when you are likely to overeat. Eating while watching TV is a guaranteed way to put on weight, because you are distracted and you won’t even realise how much you have eaten.
3. On the other hand, don’t starve yourself either
If you do need a snack in the evening then eat a healthy one, because starving yourself will make you want to eat something even later in the evening. The later at night it gets, the worse that binge eating is or you, so a light evening snack is fine, it will stop you raiding the refrigerator in the night.
4. Drink a hot beverage at night
Another great tip on how to stop binge eating at night is to drink a hot beverage. A cup of hot chocolate or caffeine free tea will help ward off the cravings later on. A hot drink, just before you go to bed, will help make you feel full and help you get to sleep quicker too.
5. Get more sleep
Getting enough sleep is another tip on how to stop binge eating at night. Paradoxically, the less sleep that you get, the more likely you are to wake up in the night feeling hungry! A lack of sleep increases the body’s production of the hunger hormone, ghrelin, which will bring on the craving for food.
6. Learn how to de-stress
Find ways to chill out and relax before bed, because stress can make you crave food too. Read a book, listen some music or try meditation. If you can give yourself a break from stress for a while, you will be much less likely to overeat at night.
7. Avoid peaks and troughs in nutrition
Another suggestion on how to stop binge eating at night is to eat small meals, regularly, through the day. Avoiding peaks and troughs in nutrition and sugar will help to smooth out your hunger pangs. Eating more, smaller meals, rather than one huge, will improve the way you feel and stop the sudden cravings for food.
8. Get out more
A big cause of evening binge eating is simply boredom. Keep your evenings interesting by taking a night class, going out with friends or take up a new hobby. Keep yourself occupied and you will be less likely to eat out of boredom.
9. Work out why you binge
Ask yourself why you are eating at night and try and put in place a plan to break the cycle. For many people, it is nothing more than a habit, so the next time you find yourself reaching for food, ask yourself: ‘Am I really hungry?’
10. Think about the future
A midnight feast will give you instant gratification but it won’t bring anything good in the long term. Think about some the great moments that you have to come and how being overweight might get in the way of that. Think too about breakfast, because it’s probably not that far away and you’ll enjoy it all the more for not binging now.
Do you have some other tips on how to stop binge eating at night?