- Diet & Weight Loss
How to Stop Night Eating
Many comment, if I could just stop eating at night, I’d lose weight! However, with schedules now getting busier this time of year, finances becoming tighter, economics changing, more holiday treats available, parties to attend and more festive eating taking place, many will find excessive eating at night more of a challenge.
When our lives become too busy and stressful, we actually have the formula for stress-related night eating. No wonder so many will gain another 10 pounds during this holiday season. Therefore, with so many feeling over extended, how can you stop night eating?
First of all, you need to be mindful of what you eat at night. Many say that they don’t really think about what they are doing, they just go with the flow. However, you can change this habit of night eating and control what you eat if you put some effort into it. Studies have shown that eating a good breakfast containing some protein and carbohydrates is very helpful in stopping stress-related night eating. If you are someone who skips breakfast or has just a cup of coffee, you will be hungrier at night.
What comprises a good breakfast? A cup of cooked oatmeal with some scrambled egg whites or a nice protein shake containing some strawberries & blueberries. Make sure that you eat a good lunch containing some protein and carbohydrates. Empty carbohydrates or calories such as french fries, donuts, cake, coffee drinks and sodas will actually make you hungrier later.
For lunch try a wonderful green salad with a grilled piece of chicken or fish and a small whole grain roll. Your last meal should be eaten at least 3 hours before you go to sleep. Don’t let your schedule become so busy that you forget about eating at least 3 healthy meals a day.
Beside eating nutritious foods during the day, make sure that you are drinking enough water during the day. If you do not drink enough water, you will actually feel hungrier. How much water do you need to drink each day? At least half of your body weight in ounces. This does not include juices, sodas, teas and coffee. This is the amount of water you need to drink.
Now you may wonder “How can I take the time to eat healthy at this busy time of year“? There are actually so many quick foods you can eat. Try taking an hour a week and pre-cook some foods such as, turkey meatballs, brown rice, oatmeal and grilled chicken breast. Put portions in a baggie. Most of these can be frozen. Buy cut up vegetable trays, yogurt cups, raw nuts, pre-cut vegetable salad greens. Purchase a small cooler and place pre-packaged foods inside with plenty of water.
When you are full, you will not be as tempted to eat everything in sight.
If you are hungry at night, have a small piece of protein or a healthy protein shake with a small amount of carbohydrates.
Let’s now talk about stress. When we are stressed out we are more likely to overeat and eat unhealthy foods. Many will eat just to relax. So we need to know how to relax and de-stress without turning to food.
Many simply find deep breathing exercises during the day and at night to be very helpful. De-stressing is a key element in controlling night eating. A very helpful stress management program is having regular spa treatments. Regular weekly massage, facials and body wraps can help significantly. Some have commented that even though they could not really afford spa treatments, they found that if they didn’t have them, life was so much more difficult.
Think of the amount of money that is spent on daily coffee drinks, fast foods and other items that do not help de-stress you. Can you replace some of these expenses with relaxing treatments? One client said that even though her life was literally falling apart, she was able to go through life calmer, stronger and with more control when she committed herself to eating healthier foods and having weekly massage and body wraps.
Take the time to de-stress and you will experience more energy, less cravings, more controlled behavior patterns and weight loss! Yes, many who have learned how to live a healthier lifestyle through conscious healthy eating, stress lease management programs and sufficient sleep have benefited greatly. In conclusion, if you want to conquer stress-related night time eating, try the following steps:
1. Eat a healthy breakfast.
2. Eat last meal of day 3 hours before bedtime.
3. Have healthy snacks pre-made and with you.
4. Drink half your body weight in ounces daily.
5. If hungry at late at night, eat a small piece of protein.
6. Do regular deep breathing at some time during the day.
7. Treat yourself with a stress release program, utilizing massage, facials &
body contour wraps that allow you to truly rest.
8. Get 8-9 hours of sleep each night.
By taking the time to take care of yourself and not just everyone else, you can benefit yourself inside and out. Don’t say I’ll do all of this after the holidays, you need to do it now!