Eating at night is a huge problem for so many of us. I think we’ve all been stuck in the cycle overeating after dinner at one point or another.
I want to share with you ways how to stop eating at night, curb this overeating pattern and start replacing it will more nourishing habits.
It can take some time to adjust but it’s well worth the effort. You’ll be feeling (within and about yourself ) in no time!
Here are my tips on how to stop eating at night:
1. Eat a healthy dinner with protein and some healthy fats
We know that if you eat more filling and nourishing foods during the day, we won’t be as hungry after dinner. Make sure you’re adding quality protein and healthy fats to every meal. Also make sure your snacks are wholefoods, that aren’t too high in sugar (actually sugar but also maple syrup, honey etc).
Not only will you feel better but you won’t want to undo all the good work you’ve done during the day by overeating at night.
2. Eat regularly during the day
I find that clients that don’t eat regularly during the day will often binge eat at night. They go through the day without nourishing their body and all of a sudden the hunger hits and it’s hard to manage. This is one of the biggest causes of overeating at night.
3. Stay hydrated during the day
Make sure you’re having at least 2L of filtered water a day. Thirst or dehydration can sometimes present as hunger.
4. Identify why you’re eating at night
Ask yourself why you are actually eating at night. Is there an underlying emotion associated with it? Is it when you have a more stressful day? Is it when the kids are wild? Is it when you’re happy?
Is it because you have an association with watching TV and eating? Do you and your partner just eat after dinner because you can?
There are so many reasons why someone eats a lot in the night time. Ask yourself and be honest about the answers that come up.
5. Identify the triggers that cause you to eat after dinner
Are there particular triggers that set you off? Just observe what happens on the nights that you want to reach for something that isn’t serving you. What’s happened during the day, in the evening or even in the few minutes beforehand?
Once you identify them, how can you reset and manage the behaviour better?
6. Seek professional help if need be
If you’re struggling with emotional eating or just not getting anywhere, then it might be time to get professional help. BetterHelp offers a 7 day trial of their online services. Click here to start your trial.
7. Keep the food that you’d normally overindulge in out of the house
This one is simple. If it’s not there, you can’t have it. It works well and is a change that can be easy to implement.
8. Plan the night you’re going to have your favorite dessert
If you have something that you love, plan it out. Know that you’re having it on that particular night. Also, because you’re reducing the number of nights you’re consuming dessert, go all out and spend more than you usually would. Get the best quality you can!
9. Find a keto-friendly dessert that you can have instead
In the transition, find something that healthy and keto-friendly that will help you through. There are plenty of options out there. Just a word of warning though, don’t change the habit just from one type of dessert to another. You’re aiming to break the habit of consuming too much after dinner ultimately.
Here are some suggestions.
10. Find a tea that you helps replace your dessert
Tea can be a beautiful replacement for after-dinner food. There are so many options out there, experiment and find something that hits the spot.
Skinny Me Teas have a great range of teas that are a great replacement and helps you detox at the same time!
11. Monitor your stress and reduce it in the evening
Stress can often result in us eating too much. Make sure you’re winding down after dinner. To manage your stress you could experiment with meditation, yoga, reading, listening to a podcast or spending quality and relaxed time with your family.
12. Create a new identity of someone that nourishes their body
If you identify as someone that ‘has’ to have something after dinner, then guess what, you’re fuelling that. Start to identify as someone that has a nourishing dinner and doesn’t need to mindlessly eat afterwards. Identify as someone that prioritises your health and feels healthy and happy.
13. ‘Close’ the kitchen
Once you’ve finished dinner, then shut up shop! This could help you mentally get through the evening without craving more food.
14. Brush your teeth after you’ve finished eating
This is one of my favorites! After I’ve finished dinner and tea, I brush my teeth. I feel like once I’ve done that, I won’t eat again. It’s another mental trick but one that works well!
15. Have someone hold you accountable
Tell someone what you’re trying to do. Get them to hold you accountable. This works even better if you live with that person. Get them to do it with you.
16. Go to bed earlier
This is one way to stop eating, get to bed earlier. You’ll probably benefit from getting more sleep anyways.
17. Keep a food journal
A food journal could help you with your eating patterns. If you have to write it down, then you will probably think twice about eating it, especially if you’re sharing it with your accountability partner.
I truly hope that there are a few things there that you can implement to help you stop overeating in the evening and get you on the path to being your best self!