Midnight Cravings Ruining your Diet?

Wondering whether to eat grandma’s left over pasta from the night before?  At one point in time, most of us find ourselves compelled to consume large quantities of high calorie foods during nighttime. However, nighttime cravings lead to an unhealthy lifestyle and can be a major hindrance when it comes to losing weight. Nighttime cravings can result from a variety of reasons such as not eating enough during the day, using it to entertain or distract yourself or eating in order to combat boredom and other emotional conflicts. Not eating during the day, in order to maintain your diet can result in nighttime cravings which could lead to an increasing weight gain instead of weight loss as your body does not utilize many calories during nighttime.

Reasons for Nighttime Eating (Summarized)

• Not eating enough during the day
• Using food for emotional reasons such as for distraction, leisure, relaxation, etc
• Eating due to boredom or with sedentary behavior such as watching television, using a computer

However, before we begin to combat nighttime eating, we must first understand what is causing all those cravings. If the nighttime eating is occurring because of reduced calorie intake during the day, then it would be beneficial to eat small meals more frequently during the day that are high in protein. Small, high protein meals help stabilize blood sugar level and diminish hunger. Eating a balanced, nutritious, high-fiber lunch and evening meals are also essential to stop nighttime cravings and to lead a healthier lifestyle. Most importantly, do not skip breakfast. People have been known to think that skipping breakfast helps lower weight; however, it does the complete opposite since they end up eating even more by consuming higher calorie, higher fat foods. Also, you can stop nighttime cravings by eating a small, healthy snack two hours before bedtime. However, if your cravings continue, then combat it with herbal tea, low-fat yogurt, small amount of whole-grain cereal, bowl of oatmeal or chewing sugar-free gum, instead of razing through a chocolate sundae.

If the nighttime eating occurs due to early dinner, then try eating the last meal of the day a bit later and see if that helps. If the cravings stem from boredom or other sedentary behaviors, then taking a walk, swim or other energetic activities may help your keep your mind off of the food and will also help burn some calories. Also, keeping a food diary would be very beneficial as it will allow you to see what you have been eating and compare it with your weight loss goals, giving you a rather more practical and complete outlook. Riding your house of junk food can help tackle nighttime eating and reduce weight. If junk food is present within the house, then surely enough you will be tempted to eat it. Soon enough, one chip will turn into a bowl of chips sided with the cheese dip.

Other common ways to reduce nighttime eating and cravings is by filling yourself up by drinking water, chewing gum or pampering yourself with a warm bath with sweet smelling oils and then brushing your teeth with peppermint toothpaste. These solutions will help reduce your appetite and thwart nighttime cravings.

Ways to combat nighttime eating/ nighttime cravings (Summarized)

• Chew sugar free gum
• Eat almonds followed by a sip of water.  (They expand in your stomach to make you feel ‘full’)
• Drink water to fill yourself up
• Eat small, high protein meals/snacks
• Eat balanced, nutritious, high-fiber lunch and evening meals
• Do not skip breakfast
• Drink herbal tea, low-fat yogurt, small amount of whole-grain cereal, bowl of oatmeal if you give into the cravings
• Try eating dinner a bit later
• Take a walk, go swimming or perform other energetic activities
• Keep a diary to get a complete outlook of what you are eating and how it matches up with your diet goals
• Rid the house of all junk food
• Pamper yourself in a sweet smelling bath and then brush your teeth with intense peppermint toothpaste

I hope the tips help you out.  I look forward to all comments, questions and additional tips you may have!

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