Many people find themselves eating late at night, even when they aren’t hungry.
Nighttime eating can cause you to eat more calories than you need and lead to 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 late in the evening or during the night.
To change this habit, you need to identify the cause of the problem.
Nighttime eating may be the result of overly restricted daytime food intake, leading to ravenous hunger at night. It may also be caused by habit or boredom.
In both, people use food to curb emotions such as sadness, anger or frustration, and they often eat even when they are not hungry.
Binge eaters also tend to eat very large amounts of food in one sitting and feel out of control while they are eating (6).
Bottom Line: Nighttime eating can be caused by boredom, hunger, binge eating disorder and nighttime eating syndrome. Identifying the cause will help you take the right steps to solve the problem.
2. Identify Your Triggers
As well as identifying the overall cause of your overeating, you may find it useful to look for a specific pattern of events that usually sets off your eating behavior.
People reach for food for many reasons. If you’re not hungry but nonetheless find yourself eating at night, think about what led up to it.
Often you will find you are using food to meet a need that isn’t hunger.
Tracking your eating and exercise habits alongside your feelings will help you identify patterns, enabling you to work on breaking any negative cycles of behavior.
Bottom Line: Monitoring your behavior patterns and identifying what triggers you to eat at night will help you break cycles of emotional eating.
3. Use a Routine
If you’re overeating because you aren’t eating enough during the day, then getting yourself into a routine can help.
Structured eating and sleeping times will help you spread your food intake over the day so that you’re less hungry at night.
Getting good sleep is very important when it comes to managing your food intake and weight.
Lack of sleep and short sleep duration have been linked to higher calorie intakes and poor-quality diets. Over a long period of time, poor sleep can increase your risk of obesity and related diseases (14).
Having set times for eating and sleeping can help you separate the two activities, especially if you are prone to waking in the night to eat.
Bottom Line: Having a routine for meal and sleep times can help you 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 may also benefit from using a meal plan.
Having a meal plan can also reduce any anxiety about how much you are eating and help you spread your food throughout the day, keeping hunger at bay.
Bottom Line: Planning your meals and snacks can help manage your food intake and stave off hunger.
5. Seek Emotional Support
If you think you may have nighttime eating syndrome or binge eating disorder, then you may want to seek professional help.
A professional can help you identify your triggers and implement a treatment plan.
Creating an emotional support network will also help you find ways to manage negative emotions, which otherwise might lead you to the fridge (22).
Bottom Line: For some people with eating disorders, seeking professional help and support can be key to overcoming problematic eating at night.
Anxiety and stress are two of the most common reasons why people eat when they aren’t hungry. However, using food to curb your emotions is a bad idea.
If you notice that you eat when you are anxious or stressed, try to find another way to let go of negative emotions and relax.
Relaxation techniques you may find useful include breathing exercises, meditation, hot baths, yoga, gentle exercise or stretching.
Bottom Line: Instead of eating, try to deal with stress and anxiety using relaxation techniques, gentle exercise or stretching.
7. Eat Regularly Throughout the Day
Overeating at night has been linked to erratic eating patterns that can often be categorized as disordered eating (26).
Eating at planned intervals throughout the day in line with “normal” eating patterns can help keep your blood sugar stable.
It can also help prevent feelings of ravenous hunger, tiredness, irritability or a perceived lack of food, which can lead to a binge (27).
However, it’s important to note that results in this area have been mixed.
Bottom Line: Eating regular meals will prevent you from getting too hungry and will help you manage your cravings and food impulses.
8. Include Protein at Every Meal
Different foods can have different effects on your appetite.
If you eat due to hunger, including protein at every meal may help curb your hunger.
It could also help you feel more satisfied throughout the day, stop you from being preoccupied with food and help prevent snacking at night (36).
Here is a list of 20 healthy high-protein foods.
Bottom Line: Protein is known to keep you fuller for longer. Including protein at every meal can reduce cravings and nighttime eating.
9. Don’t Keep Junk Food in the House
If you are prone to eating high-fat, high-sugar junk food at night, remove it from your house.
If unhealthy snacks aren’t within easy reach, you are much less likely to eat them.
Instead, fill your house with healthy food that you enjoy. Then when you have the urge to eat, you won’t snack on junk.
Good snack-friendly foods to have available if you get hungry include fruits, berries, plain yogurt and cottage cheese.
These are very filling and probably won’t cause you to overeat in the case that you do end up becoming ravenously hungry in the evening.
Bottom Line: Take any unhealthy junk food out of the house. Doing so will stop you from snacking on it throughout the night.
10. Distract Yourself
If you are preoccupied with thoughts of food because you’re bored, then find something else you enjoy doing in the evening.
This will help keep your mind occupied.
Finding a new hobby or planning evening activities can help prevent mindless late-night snacking.
Bottom Line: If you are eating out of boredom, then try finding something else you enjoy doing in the evening to keep your mind occupied.
Take Home Message
Nighttime eating has been linked to excess calorie intake, obesity and poor health.
If eating at night is a problem for you, then try the steps above to help you stop.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.