Eating at night is a bad habit because it doesn’t give you enough time to properly digest your food. Eating late at night can lead to overeating of junk food and can also lead to sleep deprivation. If you’re looking for a way to fast overnight, consider these steps:
identify the cause
Know the difference between emotional hunger and physical hunger. Sometimes we eat at night because we are very hungry. Especially if you lack calories throughout the day. Other times, going out to eat at night due to emotional hunger. Determining whether your dinner is physical or emotional is an important step in solving the problem.
Does hunger come on suddenly or gradually? Emotional hunger can manifest as a sudden craving. Physical hunger comes slowly.
What kind of food do you fancy? When you’re emotionally hungry, you’re more likely to crave sweet or salty foods than stomach foods.
Are you eating enough calories throughout the day? Going on a low-calorie diet or skipping meals will make you feel hungry at night. If you had eaten sooner, you would probably be emotionally hungry.
If you’re feeling stressed or just eating because you feel good, find something else to do that helps you feel happy and relieve stress, like going for a walk or reading a good book.
Keep track of your daily routine. To understand where and why we overeat at night, take a look at our daily and nightly routines. Factors that promote late night eating can be identified.
Are you limiting your calorie intake or skipping meals? Then you will be thinking about food all day. It encourages you to enjoy crazy snacks at night. Skipping breakfast is especially bad when dinner is encouraged.
Do you plan ahead for dinner? People often rush through an unhealthy dinner, making them hungry later. People also snack while preparing dinner. This means that they eat less of the main meals they cook and they are full of empty calories. This later leads to food cravings.
What is your routine after dinner? People often change into their pajamas and sit on the couch to work on their laptop or watch TV before bed. It’s good to take a break and relax after a long day, but during this time you’ll often find yourself eating frantically. People tend to snack while watching TV or surfing the Internet and pay little attention to what they consume.
Understand how to regulate the hormones behind hunger. The four main hormones are often responsible for eating at night. Late night snacking can happen if you have high or low levels of insulin, leptin, ghrelin, peptide YY, or cortisol. Learn about behaviors that can affect your hormone levels and how you can help your body properly regulate the hormones that cause hunger.
Insulin helps the body process sugar. Insulin tends to increase dramatically in response to empty calories in the form of processed sugar and refined wheat. Climbing is temporary, and a fall after that will make you hungry later. Avoid sugary foods, white bread, and pasta, especially at night. Because it can help maintain insulin levels and prevent unwanted hunger.
Leptin is a hormone primarily responsible for telling the brain when the body is full. However, increasing your intake of sugar, flour, and processed foods interferes with leptin’s ability to make you feel full. Again, if we avoid processed and sugary calories throughout the day, leptin can adequately protect us against overeating.
Ghrelin is the hunger hormone and helps control appetite. It tells us when we need to eat, and just like the hormones mentioned above, we can free ourselves from irregular eating habits and poor quality food. Eat regularly and get enough calories each day from whole wheat, fruits and vegetables, and low-fat protein.
Peptide YY is a gut hormone that closely mimics leptin and helps tell the body that it may have had enough. If your gut doesn’t get enough good calories, peptide YY signals that you need more food, even though you’re consuming calories. Fill your stomach with bulky foods instead of empty carbohydrates and sweets.
Cortisol is a stress hormone. Although less associated with hunger than the hormones listed above, the higher your cortisol, the higher your insulin and blood sugar. It makes us hungry. In other words, stress can lead to overeating. Find ways to reduce common stress, like exercise and meditation. It suppresses cortisol and suppresses hunger.
change your eating habits
Have breakfast. Breakfast is perhaps the most important step in the fight against late-night cravings. A healthy breakfast can set the mood throughout the day and keep you full at night.
Changing your calorie intake in the morning can make you feel full later. If you consume most of your daily calories at breakfast and lunch, you’ll have less room to overeat at dinner and after dinner.
Eat low-fat protein, whole wheat, and fruit for breakfast. The ideal is to consume around 350 calories. If you exercise a lot or have a physically demanding job, consider increasing the amount.
Eggs are a favorite breakfast food for good reason. They are an excellent source of protein, which will help balance your blood sugar later on. However, prepare your eggs in a healthy way. Drizzle olive or canola oil over the butter or margarine, but don’t add too much salt.
If you don’t eat eggs, other healthy breakfast proteins include granola, nuts, low-fat cheese and low-fat milk.
Remove junk food from the cupboard. Having your favorite snack close at hand will keep you focused. Even if you’re not hungry, you’ll want to try. Getting rid of waste means getting rid of temptation.
Limit what you eat when you snack at night. Often, especially when eating is emotional, we choose sweet or salty foods. If you eat junk food at night, it’s best to include a bag of Oreos or microwave popcorn.
If you think you deserve a bedtime snack, consider changing your diet instead of ditching junk food altogether. Buy 100 calorie chips or crackers. You can also mix healthy and less healthy foods together for a low-calorie nighttime treat. Dip the fruit in a chocolate spread, like Nutella, or mix a small amount of brown sugar into a bowl of rolled oats.
If you want to get junk food like chips and dip for social gatherings, you can keep some items in a cupboard, but restrict personal access. Put junk food on high shelves where it takes time to arrive. Freeze candy and cookies to thaw before eating. When you want to satisfy your cravings, you’ll have more time to think about what you’re doing and reconsider unhealthy snacking.
Choose foods with a low glycemic index. The glycemic index is a ranking of carbohydrates that measures how much a particular food increases blood sugar levels in the body. Foods with low blood sugar levels keep you feeling full longer, making you less likely to eat at night.
Often when your blood sugar spikes suddenly from eating processed foods and refined sugar, your insulin spikes, bringing your blood sugar back to normal. Those meandering peaks and troughs mean you’ll get hungry sooner. Eating high glycemic index foods throughout the day will make you feel hungry longer. This can lead to eating at night.
Basically, a low-glycemic index diet means that most of your daily carbohydrates come from whole grains, vegetables, fruits, and healthy proteins. Products with added sugar or white wheat are not recommended.
Low glycemic index foods have a GI of 55 or less. Foods with a low glycemic index include the ‘orge, the haricots, the soybean cereals, the carottes, the celery, the lentils, the pâtes de blé entier, the brown rice, the yogourt faible en gras and a variety of fruits et de legumes.
Foods with a high glycemic index have a score of 70 or higher. These include sugary cereals, white bread, rice, potatoes, cakes, and most sweets.
A healthy and balanced diet is a great way to prevent sugar cravings.
Eat and drink throughout the day. If you’re short on calories during the day, you’ll overeat at night. Eating enough before dinner can prevent you from eating at night.
Don’t drink calories. We often feel full from too many sodas, juices, and sports drinks. Adding sugar disrupts blood sugar, causing nighttime hunger. If you feel thirsty, drink water or a low- or no-calorie beverage, such as coffee or tea.
healthy snack. If you feel hungry between meals, don’t ignore these cravings. When they gradually appear, you are physically hungry and your body needs more fuel. Try to eat a handful of nuts or a small bowl of fruit or vegetables. Filling your body with healthy snacks during the day can help reduce cravings at night.
Eat a balanced diet. A balanced diet consists of fruits and vegetables, whole wheat and grains, low-fat proteins like fish and poultry, and heart-healthy fats like those found in olive and canola oil.
Prepare a healthy snack for the night. If it’s a habit to overeat at night, you won’t give up overnight. Switching from an unhealthy late-night snack to a healthier option can make the transition easier.
Chop the fruits and vegetables and store them in a tupperware in the refrigerator. This makes it easier to grab when you want to eat after dinner.
You can buy pre-cut fruits and vegetables at the supermarket. This can be a good option if it’s crowded and you can’t think to pack late-night snacks.
Vegetable stems dipped in guacamole, hummus, pesto, or raw almond butter make great healthy snacks.
If you eat fries, you may want to replace regular fries with healthy options like French fries, baked fries, and fries made with healthy ingredients like sweet potato and quinoa. Be careful with these options. Often the nutritional properties of these “healthy” options are similar to potato chips. These are still essentially empty carbohydrates. It’s best to ditch the fries for a light late-night snack.
change the diary
Find a new hobby. Eating late at night is often hectic, due to boredom while doing other activities, such as watching television. Preoccupation with other hobbies will eventually reduce your chances of overeating.
Choose activities within your reach. Knit or sew. The 1000 piece puzzle begins. Learn the cat’s cradle. Buy a sketchbook and learn to draw. Anything that allows you to focus on something other than eating is ideal.
Also use your brain. Eating late at night can sometimes be the result of emotional stress, so focusing your mental energy elsewhere reduces the chances of binge eating. Buy a crossword or sudoku book. There are various quiz games available online where you can compete against other players. If you live with significant others or roommates, consider playing blackjack or table games as a nightly ritual.
Enjoy all day. People often wind down with a snack at the end of the day, it’s the highlight of their day. If so, try to enjoy pleasant activities throughout the day. This way, you’ll be less focused on your afternoon snack as an important form of emotional release.
Make room for some fun. What do you like? What are you interested in? If you drive or use public transportation, listen to podcasts about topics that interest you and your morning commute. If you like to read, read while waiting for the bus or train. Take a leisurely stroll at lunchtime. A few times a week, stop by your favorite store after work, even if it’s just to shop.
Join the club. Meeting new people and joining the community can increase your overall level of happiness. This means that one will focus less on eating at night as a form of rest and relaxation. Websites like Meetup can help you find meetups related to your interests, or you can visit your local community center to see what classes and clubs are available.
Incorporate late-night snacks that are not part of your meal into your daily routine. You like to walk? Take a 30-minute walk before bed. Are you a gamer? Find a video game you like and play it for an hour before bed.
Brush your teeth after dinner. Brushing your teeth can be a great way to curb the urge to eat at night for a number of reasons.
Many people like the feeling of a clean mouth and don’t want to get dirty while eating. Brushing your teeth right after dinner instead of right before bed can reduce your chances of eating at night.
Toothpaste and mouthwashes change the taste of food. Late night snacks like salty and sweet foods don’t look very appetizing after brushing with mint products.
Buy breath strips or sugar-free mint-flavored gum at the grocery store. If you begin to experience food cravings after the sensation of rinsing your mouth has worn off, you can use breathing strips or gum to revive the sensation.
Get enough sleep. Oftentimes, an irregular sleep schedule can encourage an irregular eating schedule. Changing your sleep schedule can help curb your late-night cravings.
If you don’t sleep well, it’s easy to skip meals, especially breakfast. For example, let’s say you have to go to work at 9 am every day, but you have to work until 2 am every night. You’re unlikely to get up early enough to make breakfast, and as mentioned, skipping breakfast is a surefire way to encourage late-night eating.
It also forces you to stay up late to get bored. There are fewer people around and fewer facilities open the door. Many people end up itching because they have so little to do.
Keep a regular sleep schedule. This means going to bed and waking up around the same time each day, and aiming for 7-9 hours of sleep each night. Your body and mind will adjust to your routine and you will start to feel sleepy at the same time every day.
Ask for help. If eating late every night has become a habit, don’t think it will be easy to get rid of it. It can be difficult at first, and asking friends and family for help can help resolve the problem.
If you live with other people, ask your roommates, relatives, or family members not to stockpile junk food that you know will tempt you. You can also ask them to join you in breaking the habit of eating at night.
If you live alone, find a friend you can text or talk to on the phone. Social interaction can combat boredom and stress, two main causes of late-night eating.
Online communities often provide support, tips, and advice. Find forums and message boards to discuss late-night snacking, and seek advice from people in similar situations.
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