Title : 10 Clever ways to stop eating late at night
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10 Clever ways to stop eating late at night
nocturnal feeding can make eating more calories than you need and cause weight gain.
Here are 10 things you can do to stop eating late in the evening or at night.
1. Identify the cause
Some people eat most of their food at the end of the evening or overnight.
To change this habit, you need to identify the cause of the problem.
nocturnal feeding may be the result of food intake during the day too narrow, leading to ravenous night. It can also be caused by habit or boredom.
However, the nocturnal feeding also has been linked to some eating disorders, including binge eating disorder and night eating syndrome ( 1 2 3 ).
These two disorders are characterized by different eating patterns and behaviors, but can have the same negative effects on their health ( 4 5 ).
Meanwhile, people use food to curb emotions like sadness, anger or frustration, and often eat even when they are not hungry.
Binge eaters also tend to eat large amounts of food in one sitting and feel out of control while they are eating ( 6 ).
On the other hand, people with the syndrome food night tend to graze throughout the night and wakes up at night to eat, consuming more than 25% of their daily calories at night ( 7 8 ).
Both conditions have been linked to obesity, depression and problems sleep .
Conclusion: nocturnal feeding can be caused by boredom, hunger, binge eating disorder and night eating syndrome . Identifying the cause will help you take appropriate steps to resolve the problem.
2. Identify your triggers
as well as the identification of the general cause of your overeating, you may find it useful to look for a specific pattern of events that normally sets up your eating behavior.
People reach for food for many reasons. If you are not hungry but still is eating at night, think about what led up to it.
Often you will find that you are using food to satisfy a need that is not hunger.
With the night eating syndrome, all your eating pattern may be delayed due to lack of hunger during the day ( 9 10 11 ).
An effective way to identify the cause of their feeding at night and things that cause is to keep a "food and mood" diary ( 12 13 ).
Track your eating habits and exercise along with your feelings will help you identify patterns, allowing you to work on any breaking negative cycles of behavior.
Conclusion :. Monitoring behavior patterns and identify what triggers to eat at night will help you break the cycle of emotional eating
3. Use a routine
If you overeat, it is not because eating enough during the day, after getting yourself into a routine can help.
structured eating and sleeping times will help separate food intake during the day, so it's less hungry at night.
Get good sleep is very important when it comes to managing their food intake and weight.
Lack of sleep and short sleep duration have been linked increased caloric intake and diets of poor quality. Over a long period of time, lack of sleep can increase the risk of obesity and related diseases ( 14 ).
Having set times to eat and sleep may help separate the two activities, especially if you are prone to waking up at night to eat.
Conclusion: Have a routine for mealtimes and sleep can help break unhealthy cycles of behavior. This can help if you have no appetite during the day, or tend to binge at night.
4. Plan your meals
As part of your routine, you can also benefit from the use of eating plan .
Meal Planning and eating healthy snacks may reduce the chances that you will eat on impulse and make poor food choices ( 15 16 ).
Having a meal plan can also reduce anxiety about how much you are eating and help spread your meals throughout the day, keeping hunger at bay.
Conclusion :. Planning meals and snacks can help control your food intake and avoid hunger
5. Seek emotional support
If you think you have the night eating syndrome or binge eating disorder, then you may want to seek professional help.
A professional can help you identify triggers and implement a treatment plan.
These plans typically use Cognitive behavioral therapy (CBT) has been shown to help with many eating disorders ( 17 18 , 19 , 20 , 21 ).
Creating a network of emotional support will also help you find ways to manage negative emotions, which otherwise could lead to the refrigerator ( 22 ).
Conclusion :. For some people with eating disorders, seeking professional help and support can be key to overcoming the problem of eating at night
6. De-Stress
anxiety and stress are two of the most common reasons why people eat when not hungry. However, using food to curb your emotions is a bad idea.
If you notice that you eat when you're anxious or stressed, try to find another way to put aside negative emotions and relax.
Research has shown that relaxation techniques can help control eating disorders, such as syndrome of the night and binging ( 23 24 25 ).
Relaxation techniques that may be useful include breathing exercises, meditation, hot baths, yoga, gentle exercise or stretching.
Conclusion :. Instead of eating, try to cope with relaxation techniques stress and anxiety, using gentle stretching exercises or
7. Eat regularly throughout the day
overeating at night has been linked with erratic eating patterns can often be categorized as eating disorders ( 26 ).
Eating at planned intervals throughout the day in line with the "normal" models of food can help keep your blood sugar stable.
can also help avoid feeling ravenous hunger, fatigue, irritability or a perceived lack of food, which can lead to binge eating ( 27 ).
To really get hungry, you are more likely to make poor food choices and reach for high fat, junk foods high in sugar ( 28 29 ).
Studies show that people with regular meal times (eat 3 or more times daily ), have better appetite control and reduced weight ( 30 31 ).
Generally speaking, eating less than 3 times per day is believed to reduce your ability to control your appetite and food choices ( 32 33 ).
However, it is important to note that the results in this area have been mixed.
is likely to vary among people the best frequency power to control hunger and the amount of food consumed ( 34 35 ).
Conclusion :. Eating regular meals will prevent you from getting too hungry and help you control your cravings and impulses food
8. Include protein at every meal
Different foods can have different effects on appetite.
If you eat by hunger, including protein each meal can help curb hunger.
could also help you feel more satisfied throughout the day, keep you from being worried about food and help prevent evening snacks ( 36 ).
One study found that eating frequent meals and high protein cravings reduced by 60% and reduced the desire to eat at night half ( 37 ).
Here is a list of 20 foods rich in healthy proteins .
Conclusion: The protein is known to keep you full longer. Including protein in each meal can reduce cravings and eat at night.
9. Do not keep junk food in the House
If you are prone to eating high-fat, high-sugar junk food overnight, remove it from your home.
If unhealthy snacks are not easily accessible, they are much less likely to eat.
Instead, fill your home with healthy foods you like. Then when you have the urge to eat, you do not want to chop away.
Good snack foods with children are available if you get hungry include fruits, berries, natural yogurt and cottage cheese.
These are very abundant and probably will not cause you to overeat if you end up becoming ravenously hungry at night.
Conclusion: Take any unhealthy junk food out of the house. If you do, you will stop snacking on it all night.
10. Distract yourself
If you are preoccupied with thoughts of food because you're bored, then find something else you like to do at night.
This will help keep your mind busy.
Find a new hobby or planning evening activities can help prevent sense without snacks late at night.
Conclusion :. If you eat out of boredom, then try to find something else he likes to do at night to keep his mind occupied
Take Home Message
nocturnal feeding has been associated with excess calorie intake, obesity and poor health.
If you go to eat at night it is a problem for you, then try the previous steps to help you quit.
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