Ditching Night-time Over Eating (yup, it's possible)
Do you know that feeling?
The one where you’ve finished a healthy dinner and then thought to yourself, “I’m hungry, I need a snack,” and before you know it, the entire bag of chips or carton of ice cream is gone only to stop and think, “wow, who just ate that?”
I’ve lost count of the clients that have come to me eating late at night (or even waking up to eat in the middle of the night). They feel ashamed, guilty, and think something is wrong with them. They often say, “if only I had a little more willpower.”
This has nothing to do with willpower...
The good news is that this isn’t willpower problem. In most cases it’s a human physiology (the science of how the human body works) problem. But, you can “stack the cards” in your favor and say “good bye” to the late-night eating and that is exploding your waistline and crushing your health goals.
Here are the keys to your evening success...
Eat Smarter - Eating regular, healthy meals and snacks throughout the day controls your blood-sugar levels so you're less likely to crave sugar and fat later in the day. So, don’t skip meals and strive to eat a minimum of three meals per day.
Evening meals and snacks tend to be the highest in fat, so do your best to make healthy food choices at this time. Whenever possible, choose foods that are rich in nutrients, high in fiber, and balanced with some lean protein and some healthy fats like olive oil, coconut oil, avocado, or nuts and seeds.
One super-powerful strategy is to eat larger meals earlier in the day and have them taper down as you approach the evening. Not only will this help your digestion, but it’ll provide you more energy in the day when you need it instead of at night when you are sleeping.
Say yes to hot beverages - Get in the habit of enjoying a hot cup of herbal tea at night. Tea comes in so many great flavors that you'll never be bored. In the warmer months, have a glass of iced tea instead.
According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10% for the next 2.5 hours (this means they stayed full longer and had fewer food cravings). Researchers credit the polyphenolic compounds in black tea for this hunger-suppressing boost.
Find other ways to relax – For many, the end of the day brings with it resting and relaxation. The key here is to find ways to unwind that don’t include pre-dinner snacking (especially the distracted TV-watching kind). Planning an evening walk with a friend or spending some time on a new hobby can not only strengthen your relationships and provide enjoyment, but can help you relax while you wait for dinner or let your food digest afterwards.
Late night eating is a problem for many (so, you aren’t alone), and it plays a big role you not looking or feeling your best. But…it doesn’t have to be if you eat smarter during the day and create healthier (yet enjoyable) habits such as a post-dinner cup of tea (a.k.a craving crusher). Or, you can even use this as a good excuse for some extra “YOU” time to take a walk, join a class, or try a new hobby.
I invite you to allow me help by personalizing a plan to stop your night-time over eating! Call my office at 970-444-2122 or email me at [email protected], to book a 30 minutes one-on-one coaching call with me. We will simplify your starting steps to balancing your blood sugar so you can live happier, healthier, and have more fun!
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