It’s been hours since dinner, and then… BOOM!
The cravings strike and you’re headed straight for the fridge to devour the leftovers, chips and dip, then chocolate ice cream.
Now you’re sitting on the edge of the couch, contemplating what snack you will eat next.
You feel heavy, frustrated and defeated.
But you’re not alone. And once an evening craving strikes, it’s often impossible to resist.
Why are food cravings so irresistible at night?
The evening might be the first time you get to relax after a long, stressful day. You’re work is done and the kids are finally asleep… so it’s your time to chill. The urge to treat yourself with an indulgent sweet or savory food can be an overwhelming response from the body’s need for relaxation – whether it be hormonal or behavioral.
Plus, you’re more likely to be emotional and tired from a day of stress, which makes it even harder to fight the temptations.
Here are 7 strategies to help you crush nighttime food cravings:
1. Eat protein and a good quality fat at every meal
A combination of these at each meal, plus plenty of green leafy vegetables will balance your blood sugar to stop the cravings. Quality protein like organic chicken, wild fish, or grass-fed meat, with a good fat like avocados, nuts/seeds, coconut or extra virgin olive oil is a great choice.
2.Have your meals on a regular schedule
Eat your meals at approximately the same time every day. Try to eat breakfast within 90 minutes of waking, then every 5 hours during the day. This keeps your blood sugar level stable, so that you avoid binging and over eating late at night.
3. Push back your dinner
Instead of eating dinner at 6pm, push it back to 7. The less time you’re awake after dinner, the less likely you are to snack. If you need a small afternoon snack to get you through, grab a handful of nuts or veggies to keep you full.
Just make sure you’re giving yourself 1-2 hours between dinner and bedtime, so your food can digest.
4. Out of sight, out of mouth
This single strategy can completely stop your bad nighttime eating habits.
Never keep trigger foods in your house. No matter how strong your willpower – if you have temptations in your cupboard, I guarantee you will eventually eat it.
Don’t make it so hard for yourself. Keep the junk out of sight so you’re not even tempted to eat it.
And if you have family or housemates that insist you don’t clean the, ask them to hide it somewhere. Might sound crazy, but it works!
5. Have a food or ritual that signals the end of eating for the day
Choose a healthy food that will indicate the end of your meals for the day.
For example, after dinner you could eat a small piece of fruit, or a handful of nuts and enjoy a cup of herbal tea. My favorites are chamomile or peppermint tea. Or a hot cup of decaffeinated green tea.
Then, brush your teeth immediately after this final food. Or you could try chewing gum for 45 minutes to suppress your appetite.
Getting into a routine to end your eating for the day will help you eliminate the urge to snack uncontrollably.
6. Keep yourself busy
Boredom is often a big reason for snacking. That’s why you tend to eat more during your downtime.
Once you have your end-of-eating ritual in place, keep yourself occupied with a hobby, like reading a book, knitting, solving a puzzle (remember Sudoku?!) or exercising. Chatting with a friend is also a good idea.
You could also try to get out of the house a few nights a week, to squash your desire to munch. Join a social group, go out with friends, or go to a movie (but take your own homemade popcorn and water).
If you’re staying in, AVOID watching late night TV shows… especially the food porn channel. It’s pure torture if you’re trying to break your nighttime overeating habits, and the regular TV food commercials don’t help either.
So turn off the box and enjoy a good book, or spend time with your family instead.
7. Eat a fiber rich dinner
The insoluble fiber will keep you full through the evening hours so you don’t have the intense urge to snack, and the soluble fiber will keep your blood sugar stable. It’s a win-win.
Start your dinner with a large tossed vegetable salad, or a hearty non-starchy vegetable soup and drink plenty of water – both during the meal and throughout the day.
BONUS TIP:
Make sure you drink plenty of water throughout the day. As a guideline, you need to drink a minimum of half your bodyweight in ounces. So if you weigh 150lbs, that’s at least 75 ounces. You will need even more if you’re in a hot, humid climate.
Ready to crush cravings?
Of course you are!
For the best results, pick one single strategy and try it for the next 7 days.
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