How To Stop Late Night Snacking
Late night snacking - we all do it, whether you like to admit it or not. It hits around an hour after you finished dinner, and you find yourself scouring through the pantry, grabbing a handful of whatever you can shove into your mouth.
Why is this a problem?
First of all when you are eating late at night the food is more likely to be stored as fat rather than burned as energy. This makes perfect sense. You typically are sitting on the couch watching tv or laying in bed. Your body doesn’t need any energy because you are stagnant and that leads to weight gain.
It will also disrupt your sleep. Your digestive system needs to rest just like the rest of your body, and eating will cause it to turn on again. This can prevent you from getting the deep rest you need in order to function the next day.
Finally, eating late at night will cause your blood sugar to be high in the morning. What comes up, must come down. You will be in a constant state of snacking the next day because you are looking for a quick fix to get more energy, and its more likely than not you’ll be reaching for starchy, sugary foods to do the trick.
If this triggers you then keep reading - there is a solution!
Take a look at your day.
It’s possible that you aren’t getting enough nutrients and calories throughout the day to keep your body satiated. If you are following a calorie deficit based diet, it might be time to reevaluate. If you are constantly snacking throughout the day, and cannot go between meals without having something you may need to rethink your meals. Make sure protein, fat, and fiber are present every time you eat.
Take a look at your dinner.
It’s possible you aren’t eating enough protein to keep you full at dinner. It doesn’t matter if you eat animal or plant based protein, just eat it. Aim for at least 20-30 grams at each meal, and keep dinner on the higher end. Protein is the most satisfying macronutrient and will hold you over until the next day.
Ask yourself if you are actually hungry or just bored.
Boredom eating is a real thing! We often tend to think of eating as an activity instead of a necessity. Eating at night can become a habit but it isn’t impossible to break. Next time you find yourself reaching for the snacks at night ask yourself if you are REALLY hungry or just looking for something to do. If it’s the latter consider doing any of the below before you snack:
Make a cup of tea
Drink a large cup of water
Brush your teeth
Stretch
Take a bath
Journal
Read a book
Meditate
Go to bed
If you really are hungry, snack smarter.
Ok fine, you tried all of the above and you are STILL hungry. If you are going to have a snack make sure it’s at least a smart choice. Avoid processed foods (pretty much anything that comes in a package), and go for something protein based. As mentioned, protein is the most satisfying macronutrient AND it doesn't have an impact on your blood sugar. This means that it won’t cause you to be on the snacking roller coaster mentioned, and it will not be converted into fat. Here are a few examples of better snacks:
Sliced deli meats
Hard boiled eggs
Beef jerky (sugar free)
Greek yogurt (sugar free)
Cheese (be ware if you have dairy sensitivity)
Chia pudding (chia seeds, unsweetened almond milk, protein powder)
Try these tips, and let me know if you notice a difference in the snacking!