Four Tips to Banish Nighttime Eating
Then BAM! You suddenly feel like a three-headed monster, grabbing for any and all food that you see and worst of all, you just can’t stop yourself. Chips, dips, cookies, wine, chocolate, pretzels, peanuts, cereal. Nothing is off limits.
If you are someone who has ever found themselves with their heads in the pantry once the sun has gone down, take heart. You are not alone.
Evening binge eating is a common problem. It’s a challenge that leaves many feeling derailed, ashamed and defeated. Left unchecked it can undermine our efforts for optimal living.
The good news is changing this habit may not be as hard as you might think. Here are four tips to banish nighttime binge eating forever.
Eat
This may sound paradoxical when we are trying to avoid instances of overeating. But there are many people who equate eating less with good health. For some people being “good” means skimping on food or skipping meals. This can have disastrous implications for nighttime noshing (not to mention sabotaging weight loss efforts).
In order to set yourself up for success you need to establish consistent eating patterns during the day.
Breakfast is non-negotiable as it is the very first meal that will help stabilize your blood sugar and allow you to make better food choices throughout the day. Eating a combination of healthy fats, lean proteins, fiber and complex carbs will leave you satiated but not over full.
Try whole grain toast with nut butter and a banana. Steel cut oats with berries and a splash of a milk of your choice. Eggs scrambled in coconut oil with sautéed spinach. In a pinch you can even grab some raw nuts and an apple.
Whatever the case, an early morning meal is a must if you want to avoid late night overeating.
Listen to Your Body
Here at the Institute for the Psychology of Eating we advocate listening to your body’s hunger and fullness cues to develop a consistent eating rhythm.
Putting off meals, getting too busy to eat or ignoring your hunger can have a boomerang effect later on in your day. Nighttime binge eating can be the direct result of not eating enough throughout the day.
The field of Mind Body Nutrition teaches us that we need to do the work to begin to understand when our body is slightly hungry and just full – the sweet spot where we do not underfeed ourselves or overdo it with food.
You may begin to feel hunger as a rumble in the stomach, a feeling of lightness in the belly, or a feeling of heaviness in the head. Slight fullness may leave you feeling comfortable and light in the belly, clear-headed and energized.
Your hunger cues will be unique to you. Begin to observe your body’s messages regarding hunger and fullness. Establish a consistent eating pattern throughout the day and the result may be less overeating in the evening.
Eat Fat
No, not unhealthy saturated and trans fats. No McDonalds hamburgers and Doritos. But healthy fats – such as olive oil, avocadoes, and coconut oil – are key to helping us stay satiated throughout the day and into the evening hours.
If you are someone who subscribes to a low or no fat approach to eating you may find yourself facing cravings and this will make it tougher to avoid nighttime overeating.
Consider putting the low fat craze behind you. There are reasonable ways to nourish your self with healthy fats that do not involve going overboard.
When making meals consider sautéing vegetables in a couple of teaspoons of olive or coconut oil. Eat nut butters or pop a handful of almonds or walnuts for a snack. Spread half an avocado on whole-wheat toast. Sprinkle flaxseed on your morning oatmeal or have salmon on your salad for lunch.
Slow Down
If you want to banish overeating in any form one of the very best things you can do is learn to slow down when you eat. Be present with the food you are eating. Connect with your body. Appreciate the food.
Slowing down allows you to begin to connect with your body’s messages. It also cultivates the relaxation response – an important tool in combatting overeating.
Stress wreaks havoc on our blood sugar and cortisol levels. We may find ourselves overdoing it with food in the evening hours as we combat the stresses of the day. It’s much easier to disconnect from our bodies when we are in a stressful state.
So consider slowing down in the evening. Eat at a table, perhaps with a loved one. Turn off the television. Eat off a pretty plate that you like. Set the table and enjoy your food. Light a couple candles and dim the lights.
Breathe deeply and observe how this impacts your appetite. After a slow, satisfying dinner you just might find less of a need to eat later in the evening!
Should you try these four tips and find yourself still hungry in the evening consider eating a healthy snack and a big glass of water before dipping into the cookie jar.
A handful of almonds and a few slices of apple or a piece of whole-wheat toast with avocado just might do the trick to help you avoid a nighttime binge.
And if you find yourself overdoing it – do not despair. Use curiosity to think about what you could do differently the next day to avoid a similar occurrence.
Every action we take with food simply gives us information. More information allows us to work toward more optimal choices for our bodies and ourselves!
Warm Regards,
The Institute for the Psychology of Eating
© Institute For The Psychology of Eating, All Rights Reserved, 2014
P.S. If you haven’t had a chance to check out our FREE information-packed video series, The Dynamic Eating Psychology Breakthrough, you can sign up for it HERE. It’s a great way to get a better sense of the work we do here at the Institute for the Psychology of Eating. If you’re inspired by this work and want to learn about how you can become certified as an Eating Psychology Coach, please go HERE to learn more. And if you’re interested in working on your own personal relationship with food, check out our breakthrough 8-week program designed for the public, Transform Your Relationship with Food, HERE.
