Are you the type of person who eats really well during the day but looses control at night? Many people find themselves eating late at night, even when they aren’t hungry but how can you change that behaviour? Here are 5 tips to stop overeating at night.
1. Stop depriving yourself during the day:
Both preclinical and some clinical studies have provided evidence that food restriction may increase reward sensitivity in the brain. It is important that you eat balanced meals throughout the day in order to avoid overeating at night. Nighttime eating may be the result of overly restricted daytime food intake, leading to ravenous hunger at night.
2. Protect your mental and physical resources:
Make sure that you make time for yourself. Start saying no to the things that don’t serve you and make time to exercise, relax and spend time with your loved ones at night.
3. Adopt a bank account philosophy:
Make more deposits than withdrawals. Deposits are all the things that benefit you such as sleep, eating healthy foods and exercise. Allow yourself a treat once a week, and avoid the diet mentality.
4. Change your night routine:
If you are used to watching TV and eating, change your routine by going for a walk before or after dinner. This will aid with digestion and help you to de-stress after a long day.
5. Plan your meals:
As part of your routine, you may also benefit from a meal plan.
Planning your meals and eating healthy snacks can reduce the chances that you will eat on impulse and make poor food choices.
Having a meal plan can also reduce any anxiety about how much you are eating and help you spread your food throughout the day, keeping hunger at bay.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013785/
https://www.ncbi.nlm.nih.gov/pubmed/23331770
Healthline. 10 Clever Ways to Stop Eating Late at Night
Photo: The Health Site
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