Tuesday, February 26, 2013

Resisting Nighttime Eating

For some of us, eating or bingeing at night is a huge problem! Here are some things you can do to help you stay in control, courtesy of Chalene Johnson!

1. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
2. Eat your evening meal in the kitchen or dining room, sitting down at the table.
3. Drink cold no-calorie beverages such as sparkling water or herbal tea. They taste great and keep your mouth busy.
4. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands. Try knitting, lifting free weights in the living room, stretching while watching TV, or putting together your photo albums.
5. If you're eating at night to unwind, calm emotions, or soothe yourself, focus on getting in touch with what's going on emotionally when you head for the fridge. Develop non-food methods of coping with stress.
6. Put a sign on the kitchen and refrigerator doors: "Closed after dinner."
7. Brush your teeth right after dinner to remind you: No more food.
8. Eat without engaging in any other simultaneous activity, i.e. no reading, TV, or sitting at the computer.
9. Eating late at night won't cause weight gain. It's how many calories you eat—not when you eat them—that counts. However, by setting a cutoff point, many lose weight by simply eliminating calories they were consuming out of habit as opposed to hunger.
10. If you're up late burning the midnight oil, fill up on "free" foods. Eat celery, carrots, or, if you need a sodium fix, air-popped popcorn with a little salt.

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