Most of us have indulged in a snack by the soft light of the fridge in the middle of the night. It’s just so natural to fall into the depths of the cozy sofa with a bowl of ice cream or bag of chips, while watching television.  But is your evening snack a necessity or a bad habit?

Some people believe you shouldn’t eat past a certain time in the evening since it will perpetuate weight gain.  Whether you believe in this myth or not, if you consistently seek comfort foods late at night, you will gain weight.

I suggest you pay attention to whether your desire to eat is due to true physical hunger or something else.  If your body is telling you to eat, a healthy evening snack is acceptable every once in a while.  However, in many late night binging cases, people eat out of stress, boredom or to fill emotional needs, not out of hunger.  By making some changes to your daily eating habits and to your routines before you go to bed, you can stop the cravings.

Fill up During the Day

Eat balanced meals and snacks throughout the day without skipping any meals.  Some individuals cut back their calorie intake so much during the day that they are literally starving by night.  Unable to limit to small portions, individuals fill up on high-fat snacks and they overeat at dinner.

To avoid the midnight munchies make sure to eat breakfast and lunch.  Try to consume two-thirds of your total daily calorie intake before dinner.  Include proteins and small amounts of fat in your breakfast and lunch.  Proteins will provide you with more energy and they have more staying power than foods high in carbohydrates.

Brush and Floss

Once you have finished eating dinner, brush and floss your teeth thoroughly.  Not only is it a good habit to get into, it will deter you from eating anything else now that your teeth are clean.  Then, pour yourself a glass of water or herbal tea to sip on for the rest of the evening.

Avoid TV

Don’t watch television.  Seriously!  Treat yourself a few days of the week and indulge in your favorite show.  However, there is no need to sit in front of the TV for hours on end, until it is time for bed, which is a routine many fall into after a hard day at work.  Just the act of sitting in front of the television can cue false hunger pangs in many people.  There are also visual cues from product placement and advertisements that may cause you to crave food.  Don’t let food commercials talk you into unnecessarily eating.

Stay Busy

Don’t let yourself get bored at night.  When boredom creeps up on you, it is easy to start mindlessly snacking from lack of anything better to do.  There are plenty of other ways to fill your time in the evening other than watching television. 

Keep busy by getting a chore done each night.  After your accomplishment, treat yourself to a relaxing bath, read a book, go on an evening walk, surf the Internet, chat with a friend or engage in a hobby or pleasurable activity that will take your mind off of food.

Remove the Source of Temptation

Keep all eating restricted to the kitchen and dining areas of the house.  After dinner, shut down the kitchen.  Clean up all the dishes and pack away all leftovers.  Once you leave the kitchen, stay as far away as possible.  Situate the rest of your evening’s activities in other rooms of the house, and do not keep any snack foods stashed away in these rooms.

Also, try not to buy foods that you will be unable to resist later.  Avoid storing up on cookies, chips and other foods that are common late night cravings.  Out of sight, out of mind!

De-Stress

Overeating is a typical response to stress; eating is a relaxing activity.  Instead of eating after a demanding day, turn to other stress-reduction techniques, such as yoga, meditation or a calming soak in the tub.  Figure out alternative ways to deal with your emotions, such as writing down your feelings in a journal or venting to a friend.

Other factors to help in reducing stress are cutting back your caffeine intake to no more than one cup or 12 ounces of coffee or caffeinated beverage per day and getting some form of physical activity each day.

Get your ZZZs

The later you stay up, the more likely you will start to feel hungry again after your last meal, so go to bed at a decent time.  You won’t think about food while you’re asleep!  Not only will you avoid midnight snacking, a good night’s sleep will help you feel more rigorous and energized in general. 

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late night

Start making some of these changes today and food will be the last thing on your mind in the evening.