Gone are the days when most people depended on the standard three meals per day according to data provided by the American Heart Association. As a replacement for this, we choose to skip meals with an estimated 20% to 30% adults going without breakfast, snacking more often and eating almost after each hour.
What’s this thing you like eating so often, when, where and why? Is your decision to eat determined by whether you are alone or in a group of two or more? Do you stop when you reach a certain level of satiety or sleepiness, or only when the food is gone (or worse, you’re nauseous)?
Besides having a toll on your waist, late-night snacking effects surpass the unhealthiness of the sugar-and salt-laden foods we like munching immediately after our supper. The timing of these snacks is in question. Research shows that the food we take in is synthesized differently and at different times of the day by our bodies.
If you take in more calories at night as opposed to day-time, you are likely to suffer from obesity, higher risk of heart disease and diabetes, and increased inflammation.
But here is some Good News! You can control that late-night snacking habit. We have highlighted some 5 simple ways you can do that:
Eat regular meals
Depriving yourself of food during the day sets the stage ready for a nighttime binging. Change the pattern and be prepared for a food battle after sunset by consuming regular meals at daytime. You are advised to prepare in advance the meals you will eat throughout the day, thus avoiding scrambles just in case you get caught up with a busy schedule. It is not a must you eat all the three meals as it has always been the norm for ages, you can take two or three meals coupled with several snacks. The idea is to have a strategy that works best for you such that by nighttime you have no interest for the snacks.
Plan an evening snack
If you are the kind of a person who eats an early dinner or your evening meal is light enough such that you get overly hungry at night, plan a small, healthy snack to eat between dinner and bedtime — some fruit and yogurt, a cup of soup or avocado toast, could do. This technique entails you being able to manage your late-night hunger pangs that trigger a late-night snack necessity.
Wait and reevaluate
Did you just get a food crave at night? You probably want to rush to the fridge and pick your favorite snack. But wait, are you really hungry and if so, what is the other way to find satisfaction? You’ll be surprised by what a cup of tea or a relaxing bath could do to you.
Set some ground rules
You are seated on the sofa with a carton of snacks on your laps while it is basically a national pastime. This is a perfect scene to help you eat without caring. To break out of this prison, you need to have some rules as to the time you will eat, what you eat and the amount to consume.