How To Stop Nighttime Snacking One Small Change At A Time
Eating junk food at night is so tempting! Try these 20+ realistic tips to help you quit nighttime snacking, one small change at a time. If you have read on my 100 Pound Weight Loss Trip, you know I believe the key to my success was lose weight one small change at a time. I […]

Eating junk food at night is so tempting! Try these 20+ realistic tips to help you quit nighttime snacking, one small change at a time.

Woman munching popcorn in bed in pajamas and hair rollers and slippers

If you have read on my 100 Pound Weight Loss Trip, you know I believe the key to my success was lose weight one small change at a time.

I tried all of the drastic changes and although many of them worked the results were always temporary and generally ended up undoing the progress I had made and then regressing a bit more (under the form to regain even more weight than when I started!).

It was such a frustrating cycle I was stuck in.

And then I started to make a little change at a time instead.

My progress has been slower than most of the sweeping weight loss trips you've been talking about, but I discovered something magical ...

The changes got stuck.

And I found that I would teach myself to love making healthy choices.

It was pretty surreal at first, but it allowed me to lose 100 pounds, maintain that weight loss, and still live like a normal person (by that I mean I still eat fast food fries and nut bars and enjoy Netflix. marathons…I just have an awesome balance of healthy choices too!).

One of the habits that took me a long time to deal with was my nighttime snack.

Because, my God, it's hard enough to say no to food cravings all day, but at night it was just IMPOSSIBLE!

I was a master of nighttime catering.

The sun went down, my willpower was pretty much depleted for the day, and I snuck into the cupboards, grabbing all the fruit snacks, candy, chips, and Little Debbie treats. call yelling my name.

If this resonates with you, you are definitely not alone!

I've made a list of the different little changes I've tried while working on this habit.

Chances are, some of them resonate with you and some don't.

It's normal! I'm all about trial and error in your weight loss journey and learning what works for you, what doesn't, and growing from there.

20+ A small change for nighttime snacks

  • Ask yourself, "Am I hungry enough to eat an apple?" (If so, go ahead and eat the apple! If not, you know it's emotional hunger / cravings leading you instead).
  • Take only one portion and put the rest away (instead of bringing the entire bag or box with you on the sofa / bedroom).
  • Do not eat anything after 8 p.m.
  • Get individual service bags instead of big bags and only take one (it took a lot of practice… I used to grab one… then another and another… but eventually I reduced it to one!).
  • Try a healthy substitute (such as a Greek yogurt popsicle instead of a bowl of Ben & Jerry's), but make sure it still tastes satisfying!
  • Brush your teeth (because things don't taste so good when your mouth tastes of mint!).
  • Make sure you don't eat while watching TV.
  • Plan your treats for the week. You won't feel like there is a shortage of Cheetos if you give yourself permission to eat them throughout the week.
  • Eat your treats in the afternoon when your willpower is stronger rather than at night when your willpower is weakest.
  • Practice leaving ONE behind (a Cheeto, a bite of ice cream, a candy ... it was important for me to train to stop before the bag / box was empty).
  • Choose a relaxing behavior instead of eating (taking a bubble bath, reading a book, drawing, playing the piano, keeping a Bible journal, etc.).
  • Recite 1 Corinthians 10:13 (my favorite Bible verse for fighting food cravings!).
  • Make a list of “safe” foods (like apples, grapes, baby carrots, etc.) and ONLY allow yourself to eat these foods after dinner.
  • Drink 8 ounces of water before you "allow" yourself to eat anything.
  • Set a 10 minute timer when you feel like eating and wait for it to ring before you eat anything (this is the "break" we talk about in the 3Ps to fight cravings!).
  • Chew a piece of mint gum instead of eating.
  • Store the foods you're most tempted to snack on at night in inconvenient places (in a cupboard above the refrigerator, buried behind items in the back of the freezer or refrigerator, keep them in the garage, etc. .).
  • Walk 1000 steps before you eat anything (as you can see, I bartered a lot with myself!).
  • Set a certain time each night when the kitchen is closed for the night. Adding a physical barrier like a string across the door or a stool blocking the entrance can help.
  • Make sure you eat a healthy, high protein breakfast. It really helps reduce cravings even much later in the evening!

Set realistic expectations

One of the frustrating things about making one small change at a time is that the drastic change doesn't happen quickly.

I know how disheartening it is when you've been fighting your bad habits for so long and can never make progress (remember, I was a master yo-yo dieter!).

I encourage you to set realistic expectations from the start, primarily to save your own sanity!

You won't get rid of this habit by practicing these little changes for a week. Or even a month.

Instead of expecting to be a nighttime snacker or not (the extremes), I strongly encourage you to seek growth instead.

You're going to be tempted to fight when you went 2 weeks without snacking at night, and then one night you collapse.


Celebrate the two successful weeks you had, learn from what happened the night you gave in and move on (guilt-free).

Losing weight is really just a great experience on your own where you determine the exact "formula" that works best for you.

Let trial AND error be part of it and give yourself plenty of time.

It's time, practice, and consistency that will cement your new habits and change them for life.

You can do it! One small change at a time.

What small changes have you made to tackle late night snacking?

Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

Instead of adopting a radical or all-encompassing approach, try adopting a series of saine habits and making them an integral part of your eating routine first. As these habits start to become ingrained, you may well find that losing weight and, crucially, maintaining a saine weight become natural to you. And you’ll get to keep on eating carbs throughout.

Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

If you’re not sure what those vêtements could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.

You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose détermination. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.

“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 kcal less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 kcal – two standard 50g bars of chocolate would do it. However, to eat 500 kcal less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 22. 5kg ) over a year – over 3½ stone ! ”

“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.

“The research shows that if people are chronically sleep-deprived they consume more kcal the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your détermination are going dip so you’re less likely to want to prepare a healthy meal.

“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”

“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.

Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”

If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”

Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.

“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef mince you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”

“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.

“Try to make sure you are eating meals at regular times, with saine fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 kcal and stick to two a day at maximum.

“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”


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