Sooo many of my clients have trouble getting a good night’s sleep.
Partly because of their executive work schedule or business demands. Partly because of age-related hormone fluctuations.
No matter the reason, staying up late can often lead to nighttime snacking.
You could be working on a project deadline and feel the need to crank it out with a bag of chips at your side.
Or you could be lying in bed with insomnia thinking “maybe having a little ice cream will help give me that fuzzy bedtime feeling…”
When it comes to nighttime snacking, past research does indicate eating late at night causes weight gain. But here’s a few other things you should know:
• A late-night snack that’s no more than 150 calories and mostly protein and carbs (like a small protein shake or yogurt with fruit) probably *won’t* make you gain weight.
• Your normal daily exercise routine drastically affects whether you’ll experience weight gain or not.
• Eating well during the day may be worth the effort to help prevent weight gain and any chronic health effects associated with poor eating habits.
You have to admit though, if you struggle with late night snacking, you’re probably NOT reaching for the healthiest thing in the fridge.
So today I have a few practical & proven tips that’ll help you curb those nighttime cravings altogether, so you can not only keep your weight in check, but also maintain an overall healthier lifestyle.
3 Ways You Can Better Cope with Nighttime Food Cravings
#1 Identify your triggers. Are there a specific pattern of events that set off certain eating behaviors for you? For example, I noticed that I get triggered to eat when I’m talking on the phone. For you, it could be when you’re in front of the computer or television. The next time you find yourself eating mindlessly at night, pause and see what actually triggered you to grab that bag of chips. Identifying what triggers you to eat at night will help you break cycles of nighttime eating.
#2 Create & maintain a daily routine. I’m all about having regular routines and rituals. There’s power in a routine. It says “This is how I run my life. My life doesn’t run me.” If you don’t have a daily routine that supports your life & health goals, it’s time to create one. When you have this in place, it should include a nighttime routine of winding down for bedtime. This will lessen your chances of nighttime snacking.
#3 Learn ways to de-stress at the end of the day. Anxiety and stress are two of the most common reasons why people eat when they aren’t hungry. However, this is no bueno because you don’t want to get into the habit of using food to curb your emotions.
Research has shown that relaxation techniques can help manage nighttime eating and binge eating. So instead of eating, manage stress and anxiety using relaxation techniques, such as prayer, meditation, guided visualization or gentle stretching.
All of this takes practice, my friend. Just like Rome wasn’t build in a day, neither are healthier habits.
Somewhere along the way, we’ve been trained to believe all it takes is a 30-day program, a series of magical shakes or detox teas, or even a 90-day high-powered exercise routine to cure a lifetime of unhealthy habits.
Nope. It’s a life long journey of creating the lifestyle you want, and then recreating it over and over again.
And hey girl, HEY! I’m here to support you along the way! Whether you want to get started with healthier meals throughout the week (if so, CLICK HERE) or you know you need something deeper (CLICK HERE for a free mini session with me), I’ve got you covered. It’s all about taking that first step and I encourage you to do that TODAY!