There may be nothing wrong with your snack at the end of your night, but if you’re trying to lose weight and you’re eating out of habit and not with the purpose of refueling, then maybe you should consider these tricks to get rid of the munchies.
1. Eat often and eat satiating meals throughout your day.
Skipping meals will throw off your body’s metabolism and tweak your body’s natural hunger signals. Skipping meals causes us to have the never-ending dinner at night. This can be solved by eating a snack in the afternoon that includes fiber, good fats and protein. This will tide you over so that by dinner time, you aren’t starving and portion control is a much easier choice. Your body will feel satisfied and you won’t think you need more an hour or two later.
2. Check your hydration.
It’s often that instead of actually being hungry, you are thirsty. Grab a big glass of water when you feel the urge to snack, especially if you know you haven’t been drinking much water throughout your day. If you don’t look forward to drinking a big glass of water or it’s winter and you can’t drink cold fluids at night, then heat up a mug of non-caffeinated tea.
3. You need to unwind in a new way.
We all need to unwind at the end of the day. Our body’s run on a cyclical rhythm and before sleep, it’s natural to do something that slows our heartrate, relaxes our mind and destresses our body. Sometimes, we start a bad habit of using food to help us to unwind. If this is you, deliberately find something else to unwind with to take your mind off of the food habit. Commit to doing this new ritual for at least a week. Some ideas are taking a hot bath, lowering the lights and stretching, changing your clothes and listening to peaceful music or grabbing a good book and a warm blanket.
4. Friends don’t let friends late night snack.
Use accountability. At night, we are tired. When we’re tired, our willpower is weaker. Tell someone in your house about your goal of getting rid of the late night snacking so that you know their eyes are on you. It might help you walk away from the pantry when you feel the urge to grab a bite.
5. Go to bed.
When we’re tired, our body craves energy. We can get energy through food, but sometimes, we just need sleep. At night, it’s likely that you just need sleep. Try going to bed earlier for a few nights and see if you feel the urge to splurge diminish as you find yourself more rested.
Photo by Seth Anderson