Stop Night Eating- What You Can do to Stop Night Eating
Do you eat at night and want to stop your night eating? In this short article we’re going over three aspects of stopping to eat at night: Your “inner game”, what means your beliefs, attitudes and motivation when it comes to night eating and how these affect your abilities to stop night eating. Then we’ll cover the basics for a plan on how to stop night eating- things you can do to stop night eating.
Third, you will learn what to do to stop night eating permanently and for good- after all, for many it would be a huge progress if they could stop night eating for a couple of weeks, but you certainly want to end your night eating with no relapse and be sure you’ve stopped night eating forever.
Stop Night Eating “Motivation”
There are many reasons why you might want to stop night eating. Although some who eat at night and can’t end night eating are quite slim, most night eaters struggle with their weight. Do you think you can’t lose weight as fast as you want to because you eat at night?
Also, night eating is associated with sleep problems. Some get up in the night because they just have to have something to eat. Do you feel like you can’t sleep if you do not eat at night? If this sounds like you then it is very likely you feel sleepy all day and aren’t as productive and energetic as you could be.
Stop Night Eating “Inner Game”
The “inner game” of how to stop night eating combines your motivation (why do you want to stop night eating?) and mentally getting ready to go through the often challenging process to change your night eating habits. Mentally getting ready for successful change can be a lengthy process for some.
It might start with somebody telling you that you eat too much at night and you actually think it’s totally normal for you to eat that much at night. Then you might start to research information on eating at night, late night eating and the effects of night eating.
All of this will increase your motivation to stop night eating- and you’ll start to make a plan to handle your night eating and to collect tips to stop night eating. Most importantly, it is mandatory that you make a firm decision to terminate your behavior and stop night eating.
How to Stop Night Eating Plan
For successful ways to stop night eating you need to make sure that you develop a plan top stop night eating that fits to your personality and your lifestyle. If your plan clashes all the time with yourself you won’t be able to stick with it for long. So this is very personal, and a “one size fits all” approach won’t work.
The most important aspect of a stop night eating plan is synchronize your eating with your daytime activities. What we want to achieve is that the time pattern of your digestion hormone system and the time pattern of your sleep pattern hormone system get synchronized again. This means you need to get some regularity in your life when it comes to your eating times and your sleeping times.
This will adjust your “internal clock” when it comes to eating and sleeping. Basically you want to eat (and be hungry) at daytime, and sleep (and don’t be hungry) at night.
Stop Night Eating Permanently
To stop night eating long-term and permanently you need to make sure that you can maintain your healthy habits after you’ve established them. It’s not sufficient to stop night eating for a couple of weeks and think you’re done with it- the likelihood of a relapse is way too high.
Instead, you need to make sure you can sustain your new healthy habits. This includes watching out for potentially challenging situations and be prepared if these come up. In the long run, you’ll gradually wean yourself off from the night eating habit.
What We’ve Covered About How to Stop Night Eating
First you need to get clear on your motivation to stop night eating because this will carry you through all potential obstacles. You’ll need to research information (we’ll provide plenty on this website in the future) and make a plan on how you will tackle your night eating problem. Also, you need a firm decision that you will stick to your plan.
Second, you need to follow your plan. This sounds easier than it is for most wanting to end their night eating. So part of your “inner game” must be to develop a plan you can follow through and be committed to stick to.
Last, you need to make those changes permanent. There is no use in permanent struggling, you want to come to a point where your night eating habits just do not exist any more.
If you follow this three step approach to stop night eating you will be successful. So put this to work- we are here to help you to stop night eating.
Healthy Evening Snack- Replace Those Late Night Candy Bars
One of the best things about many modern diets is that they have built in evening snacks. Eating a healthy evening snack is a great way to help avoid the junk food that many women over 40 find themselves eating as they wind down for the evening. The only problem is finding a healthy evening snack that you enjoy.
If you do not enjoy the snack that you eat, you will be more likely to turn to junk food later in the evening to satisfy your late night cravings. If you are attempting to lose weight, you probably already know that eating junk food late at night can cause significant damage to you dieting plans. By making sure that the healthy evening snack you chose is enjoyable, you can avoid reaching for the candy bar later on.
What Can I Eat For a Healthy Evening Snack?
Often times the difficulty for women over 40 who are trying to lose weight is finding a snack that satisfies them. Most of the lose weight gurus tell you to snack on plain fruits and veggies, or to eat a few crackers throughout the evening. Whom are they kidding? Those are not snacks that are going to satisfy anyone on their own.
What you need is a snack that can make you forget about the chocolate you have hiding in the cupboard somewhere. Here are a few healthy evening snacks that some women over 40 have found helpful in their journey to lose weight.
Fruit Smoothies as Healthy Evening Snack
Fruit smoothies are a great snack to have at night. They are healthy, delicious, and relatively easy to prepare. Additionally, there are an endless combination of flavors you can concoct. By mixing different types of fruits together, you can come out with a different flavor every night of the week if you choose.
Fruits and Vegetables as Healthy Evening Snack
You would probably like to smack me right about now. I know what I said above about the diet gurus always telling you to eat more fruits and veggies. The fact is they say it because it is true. They do make healthy evening snacks, and many women over 40 have been able to lose weight by replacing junk food with fruits and vegetables. That being said, they still are not a very delicious snack. I know that eating a carrot does not take my taste for the piece of pie away.
What can help curb those cravings is adding a low-fat low-calorie dip to your fruits and veggies. You can find many dips that will add great flavor to your healthy late night snacks. If dips are not your thing, cottage cheese can also be a great source of flavor enhancement. Cottage cheese also has essential minerals like calcium that all women over 40 could use more of.
Plain Popcorn as Healthy Evening Snack
Sometimes it does not matter what you try, you need to feel the comfort of constantly reaching in to a bowl of something and eating. If it has just been one of those days, and we all have them, one thing that many women over 40 trying to lose weight have found effective, is to eat plain popcorn. While it may not sound like the most appetizing snack in the world, it is healthy and it will help you satisfy those late night cravings.
Popcorn has no fat and is low in calories. You can pretty much eat all of the plain popcorn you can handle, and it will not make much of a difference as far as your diet goes. Popcorn’s ability to satisfy your cravings while not ruining your diet make plain popcorn one of the best options for a healthy evening snack.
Your attempts to lose weight can be successful. By replacing the late night junk food binges with healthy evening snacks, you can munch in the evening and still lose weight. Many women over 40 struggle with the same things that you do, so you should never feel like there is something wrong with you. There is not.
Old habits are difficult to break, and making the changes you need to make will take time. Keep up the good work you have started, make a few changes in your late night eating habits, and you can join the group of women over 40 that have met their weight loss goals.
Eat Healthy at Night and Ease Out of Bad Habits
Recently, Kelly, a 44 year old woman wrote me concerning how to eat healthy at night. She had developed a habit of eating snacks at night with her teenage daughter, and found that it hampered her attempts to lose weight since she had gotten in to the habit of night eating, even when her daughter wasn’t around.
How to Eat Healthy at Night
For most women over 40, shedding those extra pounds that have accumulated is a daunting task; it becomes even more difficult when you develop a habit of late night eating! How can you eat healthy at night? Here are a few tips that will help you understand what you should do as well as what you should not do.
Forming bad habits is easy to do, whether related to food, alcohol, smoking or other things that are bad for your health. It’s easy to start eating with your children or a spouse late in the evenings while watching a movie or television – but then that habit is much more difficult to break than it was to start.
Eat Healthy at Night- A Gradual Approach Helps
In order to eat healthy at night, a gradual approach will usually work better than trying to stop the bad habit cold turkey. Women over 40 who are determined to lose weight and stop eating late at night know that they should not take in many calories late in the evenings after dinner, but it’s easier said than done.
How can you eat healthy at night? Here are a few pointers that will help you break out of that late night eating pattern and stop the effects of late night eating:
- Eat often during the day, between breakfast time and the evening meal. The foods you eat should be healthy foods like fruits and veggies; avoid processed and snack foods as much as possible. If you can eat every 3 hours, you won’t be tempted to snack, and you will be satisfied in the evenings and less tempted to snack between dinner and bedtime.
It’s really important for women over 40 to eat often because this helps the metabolism work efficiently.
- For dinner, have foods that leave you feeling full and will stay with you. Proteins like fish and chicken are great, as are fiber filled foods like beans, whole wheat pasta and brown rice.
- Stop your “late night” eating habit gradually. Your success rate will increase significantly if you gradually cut back on the portion sizes of the “junk” food. After a week or two, begin to eat healthy at night by introducing good foods like fruits, raw vegetables and almonds.
While it’s best if you can avoid eating anything at all after the dinner hour, it is certainly healthier and easier for you to lose weight if you replace calorie and fat packed foods with healthy choices!
Eat Healthy at Night- Problems and It’s Good to Overcome Them
Women over 40 have a particularly hard time taking off those pounds that have accumulated for several reasons – metabolism slows down, the function of the thyroid often decreases, and hormonal changes often work against you. In order to lose weight, it is essential that you stop a bad habit that not only prevents you reaching your goal, it’s just plain bad for your health.
If you eat healthy at night, you’re saving yourself hundreds of calories. Think of it this way: If you’re eating an extra 500 calories in chips, cookies and candy each evening, it will only be a week before you have GAINED a pound. Compare eating chips, dips, cookies and candy bars to eating an apple or banana that contains 80 or 100 calories, and you can easily see why making a change is crucial.
Eat Healthy at Night- Think About Your Loved Ones
For those of you bonding with a loved one by sharing in the habit of eating junk and snack foods at night, think about the health of your loved one as well. This habit is not only preventing you reaching your goals, it is setting them up for possible weight and health problems as well.
Which phase to stop night eating are you in? If you want to stop night eating it’s important to know that success in stopping night eating is achieved by a 5 phases process. In this article we’ll determine where you stand and in which phase to stop night eating you are in.
Don’t know why the phases of a successful stop night eating program are important? This is a series of articles, and it’s best if you start reading about the phases of a successful stop night eating program first here. You’ll find a link to the next article in the series at the article’s end. Start by reading about the phases of a successful stop night eating program first.
Which Phase to Stop Night Eating Are You In
It’s actually fairly easy to determine in which phase to stop night eating you are in. All we have to do is to look at if you are taking action, or intend to take action and when you’d like to take action. Check all that apply:
- I solved my problem more than six months ago
- I have taken action on my problem within the past six months
- I am intending to take action in the next month
- I am intending to take action in the next six months
Let’s see what your result is…
- If you’ve checked no statement you are in the precontemplation phase to stop night eating
- If you have checked only the 4th statement you are in the contemplation phase to stop night eating
- If you have checked the 3rd and the 4th statement you are in the preparation phase to stop night eating
- If you have checked the 2nd statement but not the 1st, you are in the action phase to stop night eating
- If you have checked only the 1st statement you are in the maintenance phase to stop night eating
Do you have any questions or comments on this? Send me a mail or use the comment form below:
Don’t know why the phases of a successful stop night eating program are important? Read about phases of a successful stop night eating program first here. You’ll find a link to the article you are reading right now at the end, so start first by reading phases of a successful stop night eating program.
Overview- Phases of a Successful Stop Night Eating Program
I’m coaching women over 40 on how to lose weight for 6+ years now, and I always talk first about their failures in previous attempts to lose weight. After all, repeating previous mistakes is something to avoid at all costs and “you need to try harder doing the same stuff” usually doesn’t help.
Over the years I’ve realized that the type of advice or coaching one woman needs might not help another and generally, when it comes to personal change, a kind of techniques that helps one woman might not do anything for another.
Recently I’ve read a great book about personal change (Prochaska et. al., “Changing for Good”) and the authors basically say: Successful personal change (including lose weight or stop night eating) develops in phases. When people go through change they change in phases and to change successfully, they need to finish a phase before starting the next.
Interestingly, every phase needs its own kind of techniques. So- to assess which kind of techniques to use you need to know which phase you are in- otherwise it’s likely that what you do (your technique for personal change) won’t fit with your situation.
This explains my experience with weight loss coaching: What fits for one women might not fit for another.
To summarize: There are phases of a successful stop night eating program. When you want to stop night eating successfully and permanently you will have to go through phases. Each phase has its own kind of techniques which will help you master the phase.
If you apply the kind of techniques that do not fit the phases you are in, you’ll likely won’t be able to go through the phase successfully, and might even have a relapse. Having a relapse means: Going back to a previous phase, maybe even to square zero…
We’d like to minimize the chance that you’ll experience a setback, so it is important to finish every phase successfully before starting the next one. I’ll provide you with a step-by-step process where we’ll go through to the phases of a successful stop night eating program and make sure you won’t miss anything.
So- what are the phases of a successful stop night eating program? It starts with 3 phases that ensure you are getting ready for change and stop night eating. Then there is one phase when you are actually taking action. After the action phase there is one more phase to make sure you stop night eating permanently and there won’t be a relapse.
There are 5 phases of a successful stop night eating program:
First of the Phases of a Successful Stop Night Eating Program: Precontemplation
You might know the situation from your weight loss journey: You sort of know that you might be too heavy, but are not really ready to admit it to yourself. And one day our doctor (or a friend or family member) more or less politely says that you absolutely have to lose weight or face severe consequences for your health.
The same might happen to night eaters. They think it’s OK, they are used to it, it might even always have been like that- and one day somebody says “You eat too much too late”.
This is the precontemplation phase: You are not ready to admit that you have a problem, but others are telling you so. And you are not really ready to face the consequences of changing your ways- eating less in the evening and at night.
Typically people in the precontemplation phase do not want to talk about their problem with night eating too.
Not everybody goes through this, some start in the next phase.
Second of the Phases of a Successful Stop Night Eating Program: Contemplation
People in this phase realize they have a problem, and start to gather information about it. If you came to this website by actively searching for information on night eating and how it relates to losing weight, then it is likely you are in this phase.
People in the contemplation phase tend to talk about their night eating behaviors with others too and try to get information and opinions on that.
On the other hand, they can remain stuck in this phase for a long time and are not really ready for profound change. This readiness is the result of the next phase.
Third of the Phases of a Successful Stop Night Eating Program: Preparation
Here you’ll get ready to take action and face unexpected challenges. Outcome of this phase is a solid commitment to behavior change. Also, you’ll develop a solid, detailed plan on how to change. This needs to be a plan you’ve developed for yourself (not something prepackaged).
No prepared plan will make you lose weight and stop night eating. You will do that yourself (and for yourself). The plan and the information found here are only the helping catalyst to get you to the point where you will stop night eating.
Your likelihood to stick to a plan you’ve envisioned is much higher than if I would dump a plan on you. You’ll get enough information to be able to develop your personal stop night eating program. We’ve prepared a huge list of useful and proven tips and techniques for you which will help you to stop night eating and lose weight.
In this phase you might already try out some of the steps of your plan to make sure that they really fit to you and into your lifestyle. Once you are confident that you can do this and you are looking forward to the positive changes that stopping night eating and losing weight will bring you, it’s time for the next, the action phase.
Fourth of the Phases of a Successful Stop Night Eating Program: Action
Here you will actually do things that will stop night eating and help you to lose weight. Part of this will be restructuring your life in healthier ways, or at least parts of it. All the groundwork you’ve done in the previous phases will make sure that this phase will go smoothly.
Goal of this phase is- you’ve guessed it- to stop night eating so you will lose weight!
Of course, just stopping night eating for some time is not enough- you want to come to a point where you don’t have to do anything to live without night eating and there will be no effects of late night eating any more. So you need ways to maintain what you’ve accomplished or there will be a relapse.
The last of the phases of a successful stop night eating program is for that:
Fifth of the Phases of a Successful Stop Night Eating Program: Maintenance
Here you’ll replace fully night eating and eating late at night with new, healthy ways to live your life and lose weight. This needs to be done in a way that your old night eating is not present at all any more- after all, you won’t have to deprive yourself for the rest of your life. Things need to be easy, simple and enjoyable to maintain so you’ll lose weight automatically and “on autopilot”.
Also, you need to develop ways to handle unexpected temptations in this phase. The last phase, the action phase was on how to handle regular temptations- often every day night eating. This stage is about dealing with special circumstances, for example how a buffet at a wedding party and late night eating doesn’t lead you to a relapse.
You might be interested in which of the phases of a successful stop night eating program you are- it’s surprisingly simple to find out. Read more here: “How You Can Know in Which Phase to Stop Night Eating You Are In“.
If you are interested in how a successful stop night eating program works, you might look first at how unsuccessful programs are structured, what they contain and generally into what you should avoid. After all, there are many wanting to stop night eating and lose weight- but, unfortunately, mostly unsuccessful. So what is to avoid in a stop night eating program?
Successful Stop Night Eating Program- Don’t Jump Into Action
First, you do not want to jump into action head over heels. I know, you are reading this because you want to get rid of the effects of late night eating, and you understand you have to do something because it can’t go on any longer. But trust me on this: Unprepared action is a recipe for disaster, should not be part of a stop night eating program and will not help you to lose weight.
A friend of mine tends to talk of the 7 P: “Proper Planning Prevents Piss Poor Performance”. And if you are a night eater it is very likely that a “piss poor performance” has been part of your life for years: Struggling to get away from night eating and never being able to do so successfully and long-term.
So you will do your homework first, and then start the action phase. Part of the homework is planning a personal stop night eating program for you- you must customize any stop night eating program so that it fits into your personal situation.
Also, you will need to get clear on your “inner game”: your attitudes, your motivation and so on.
A successful stop night eating program will help you to prepare the action phase, unsuccessful stop night eating programs will just dump actionable “how to” information on you and skip any preparation and planning phases. This doesn’t help you to lose weight permanently.
You’ll need a solid commitment to behavior change first- many women just try to change their behavior and think the commitment to stick to the behavior change will develop over time automatically. This doesn’t work, it’s the other way around.
A Successful Stop Night Eating Program Avoids Getting Stuck
The second factor to avoid is getting stuck in the preparation and planning phase. Your proverbial ducks will never line up in a row, the situation will never be 100% perfect and if you’ve done your homework it doesn’t make sense to delay the action phase of a stop night eating program.
Part of the delaying (and debilitating) process is the mindset “if I come across the perfect information, then I’ll start”. You can research day and night (and I encourage you to do some research) but you shouldn’t overdo it. Sooner or later you get into a phase when you realize “I’ve heard this trick/technique/tip to stop night eating and lose weight so many times before” and then you’re probably at a point when you should finish your information gathering phase.
So a good stop night eating program should give you all the information you need to make informed decisions, but not keep you into the information gathering phase too long. After all, sooner or later you want to stop eating late at night and start to lose weight.
A Successful Stop Night Eating Program Makes Change Permanent
Third, after you’ve followed the action steps in a stop night eating program most programs tend to leave you alone. As if, just by acting on advice given for some time, it would automatically stop night eating and late night eating successfully long-term. As you probably know, the relapse rate for night eaters is very high and most can’t lose weight long-term.
So a successful stop night eating program will help you maintain and overcome night eating permanently as a long-term solution.
In general terms, just like there is past, present and future, there are phases before you go into action, then there is the action phase, and then there are phases after the action phases. This has been well established in the studies of people overcoming problems of all kind successfully.
Once again, most stop night eating programs only focus on the action phase (the present), and do not take into account that there is a past and a future of night eating too.
Continue reading with the phases of a successful stop night eating program.
Overcome Your Late Night Cravings
One of the biggest problems that women over 40 have to overcome in their journey to lose weight is late night cravings. If you suffer from the midnight munchies, you know the havoc they can wreak on your diet. Over the years, how to stop the late night cravings is one of the most frequently asked questions that I get.
The truth is that there are many ways that you can put an end to your late night cravings. Many women over 40 have been able to successfully overcome their urges and continue to lose weight. The key to reaching your goals is having a path to follow.
Late Night Cravings-Taking the first steps
The first step for women over 40 to stop the late night cravings is to figure out what their triggers are. Triggers are the things in your environment that immediately precede your urge to eat late at night. In order to continue to lose weight successfully, you need to take an inventory of your triggers.
So how do you figure out what your triggers are? One way that women over 40 have been able to identify their triggers is to have a notebook handy at all times during the evening. Over the next week, each time you find yourself munching on something late at night, write down what you were doing when the urge to eat hit you. Write down the activity, what you were feeling, and anything else that you feel may be important. The first step to overcoming your late night cravings is becoming aware of why you are eating.
Late Night Cravings-Changing Your Behaviors
Once you have completed your weeklong inventory, you need to sit down and analyze the data you have accumulated. Figure out what time you were most likely to eat late at night, what you were doing when the urge hit you, and how you felt at that time. Once you know these things, you can move on to developing a strategy to modify your behaviors so that you can change your late night eating habits.
How to Change the Behaviors That Trigger Your Late Night Cravings
This is the place that most people would tell you to stop eating late at night. Unfortunately, those people do not understand how hard it is to stop. Your late night cravings have developed over a long period, and it will take time to break those habits. By compiling the information on your triggers, you have already taken the first step to breaking your habit. The next step is taking actions that will help you turn those late night eating triggers, into something positive.
What you need to do is replace the eating with something else. If one of your triggers is running to the kitchen and grabbing a snack at the commercial break during your late night television watching, then you need to replace that behavior with a healthier one.
Late Night Cravings- Retrain Your Body and Mind
One thing that many women over 40 have used to stop them from dashing to the kitchen is crunches. Instead of heading for the kitchen, get down on the floor and do as many crunches as you can during the commercial break. It does not have to be crunches, it could be stretching, walking up and down the stairs, anything really. The point is to retrain your body and mind.
Right now, we are like Pavlov’s dogs. Once the commercial comes on, your mind is telling you that it is time to eat. What you need your mind to do is to tell your body that it is time to do something else. Habits are difficult to break. Studies have shown that it takes 21 days to break a habit. So over the next 21 days do your best to replace your late night eating with a healthy activity.
Use the triggers you have found, and work towards changing the behavior that follows them from eating to something a bit more active. As you have probably already figured out, replacing junk food with exercise is going to help you lose weight.
Late night cravings can spell an end to you hopes to lose weight. Do not feel alone if you have difficulties breaking the habit. Many women over 40 share the same problems that you do when trying to lose weight. Late night cravings can be overcome, but it will take time and effort on your part to do so.
Remember, your weight loss goals are important to you, so if at first you find yourself cheating and skipping those crunches for a mad dash to the kitchen, do not give up. Your habit was not created in a day, and it will not be broken in a day. Keep trying and you can join the group of women over 40 that have successfully eliminated the late night cravings from their life.
How Do I Stop Eating At Night?
One of the most common questions I get from women over 40 is, “How do I stop eating at night.” Many women over 40 trying to lose weight struggle with night eating. You have stuck to your diet all day long, and then once the sun goes down it is like someone else takes over and you can no longer control your urges for junk food.
If you have ever asked, “how do I stop eating at night”, you are not alone. There is a world full of women over 40 who are asking themselves the same thing. Luckily, many women have answered that question, and successfully met their goal to lose weight. Below we offer some suggestions from women over 40 that may help you answer that agonizing question of, “how do I stop eating at night”.
How Do I Stop Eating At Night?- Get More Fluids
One of the women over 40 that we spoke with said that one way she was able to overcome her night eating was by drinking more water. You have probably heard of the trick of drinking a glass of water and then waiting 10 minutes to see if you are still hungry. If you have not heard of it, you have now. This method really can work. Often times when we think we are hungry, we are only thirsty.
Drinking more water throughout the day will help your body stay hydrated, and assist you in avoiding a situation where you think you are hungry, but your body really only needs water. This woman was able to continue to lose weight, and answer her decades old long question of, “how do I stop eating at night” by adding a few more glasses of water to her day. The next time you start to feel hungry, head to the tap and get yourself a glass of water, it can help you feel fuller and lose weight.
How Do I Stop Eating At Night?- Get More Sleep
Another of the women over 40 that talked with us said that she found the answer to “how do I stop eating at night” by going to bed earlier. This seems like a simple fix, and if you can get in the habit, it can make a drastic difference in your late night eating habits. If your late night eating urges wake up in the late evening hours, going to bed earlier means that you will allow them less time to influence you.
Most people do not wake up from sleep because of night eating urges. Once your body has gone into shutdown mode, it will usually stay there until morning. Getting to bed earlier at night helps you answer, “How do I stop eating at night,” and it allows you to get more rest.
If you are like most women over 40, you likely do not get enough sleep as it is. By getting more sleep, your body will become more efficient at burning fat because you are well rested. In other words, getting the proper amount of sleep can help you lose weight.
How Do I Stop Eating At Night?- Get a Hobby
Another trick that has helped many women over 40 lose weight, and stop eating at night is finding a hobby to engage in during the late night hours. Keeping your mind and hands active will help stave off the munchies that afflict so many of us at night. If you have yet to find the answer to, “how do I stop eating at night”, finding a hobby can provide you with the answer you need. Your hobby does not need to be anything groundbreaking or terribly involved. It can be something as simple as crosswords or Sudoku.
The point to this hobby is to do something that you enjoy, and that will keep you mind off food.
If you are one of the many women searching for an answer to, “how do I stop eating at night” the most important thing to remember is that you are not alone. There are many women over 40 trying to lose weight and struggling with the same issues as you. I hope the above tips provide you with the help you need. Remember your road to lose weight is not exactly the same as anyone else’s.
The above tips only serve as guidelines; feel free to modify them so that they fit your needs. You are on an important path, and curing your night eating habits will help you as you try to lose weight.
How to Stop Eating At Night- Get Past Eating At Night
We all know that eating late at night is bad for your dieting efforts. The question is how to stop eating at night. Unfortunately, the answer is not as simple as it may seem. If the answer were simple, all of us would be able to stop those night cravings. Many women over 40 trying to lose weight have come to me asking for advice on how to stop eating at night; they know that their late night eating is preventing them from losing weight. Below are some of the most common reasons these women over 40 felt they were eating at night. Hopefully, the solutions I have proposed will help you learn how to stop eating at night as well.
How to Stop Eating At Night- I’m So Hungry All the Time
The biggest problem women over 40 who are trying to lose weight seem to have is that they are constantly hungry. If you find that you are hungry all the time, it is likely because you are not getting enough calories in your diet. One of the problems with most of the diets we follow in an effort to lose weight is that they restrict our calories too much.
It may be easy to stick to such a limited amount of calories for a few days, but over time, the cravings our body has will win out. One of the easiest ways to avoid feeling hungry all night long is to consume more calories during the day. You should never let your calorie intake drop below 1,200, and 1,500 is even better. Combine this number of calories with regular exercise, and you will lose weight, while not feeling those hunger pangs all the time.
How to Stop Eating At Night- I Eat When I Get Bored
If you eat when you get bored one way you can learn how to stop eating at night, is to stay busy. That doesn’t mean that you have to be out and about all evening, but instead of spending all night on the couch watching the tube, read a book, play with your kids, and do something that doesn’t keep your mind idle. One of the biggest problems women over 40 have said they have is eating when they don’t have anything to do. If you are trying to lose weight, keeping your mind active in the evening can help you keep it off food.
How to Stop Eating At Night- You Are Not Getting Enough Water
Whenever women over 40 want to know how to stop eating at night, the first question I ask them is how much water they drink. It is not uncommon for the answer to be less than 16 ounces. Drinking more water is one of the best things you can do to lose weight. Not only does water help your body function at a higher level, it also helps you to feel less hungry.
If you need to know how to stop eating at night, one of the best things you can do is drink a glass of water when you feel hungry. Wait ten minutes and chances are that the feeling of hunger will have passed. When we are thirsty our body often mistakes that for being hungry, this is especially true in women over 40 who do not drink as much water as they should. Drinking a glass of water and waiting ten minutes may help you stop wondering how to stop eating at night.
How to Stop Eating At Night- I Eat When I Feel Bad
Emotional eating is a huge problem for women over 40 who are trying to lose weight. If you haven’t figured out how to stop eating at night, it is possible that you need to examine your psyche at the time you get hungry. If the first thing you do when you are feeling bad, or get upset, is grab that carton of ice cream, then your late night eating may be an emotional eating disorder.
If that is the case, this can be one of the hardest habits to break. Women over 40 who suffer from an emotional eating compulsion, have likely spent their entire lives turning to food for comfort. One way to break this cycle is find another outlet for your emotions. One thing that many women over 40 have found to help is exercise. Physical activity naturally releases endorphins that put you in a better mood, the happy pill that so many people talk about, is actually exercise. If you are trying to lose weight, exercise will not only help you in your efforts, it can also provide you with the answer of how to stop eating at night.
There is hope for women over 40 who are trying to figure out how to stop eating at night. The suggestions above are not the only solutions, be creative with what you try. There is no hard and fast answer, the right one is the one that works for you. Your goal to lose weight depends on your ability to change your late night eating habits, so do not be afraid to try new things. Keep at it, and eventually you will figure out how to stop eating at night.
Stopping Evening Eating can be a Real Chore
Evening eating is a big problem for many women looking to lose weight. If you are a woman after 40, you may know how difficult it can be to overcome your late night cravings. In some cases, your desire to lose weight has no chance of overpowering your lifelong practice of late night eating. If you have tried everything to make sure your evening eating does not sabotage your goal to lose weight, yet still cannot stop snacking, there are ways to satisfy your cravings and not blow your diet.
How to survive evening eating
Losing weight is difficult. For a woman after 40 it can be even more difficult. As we age our metabolism slows, unfortunately our appetite does not. The slowing metabolism means that sticking to your diet and getting regular exercise is even more import for the woman after 40 than it was during your youth.
When you cannot stop your late night eating one of the best things to do is to substitute your current junk food snacks with a healthier alternative. Below, we provide some ideas so you can snack at night and still lose weight.
Evening Eating- Sugar-Free Meringue Cookies
If your favorite evening eating snack is cookies, substituting sugar-free meringue cookies for your current high-fat, high-calorie snack is a good way to be able to munch and keep your diet under control. For the woman after 40, this healthier alternative can provide the snack they need without adding to the pounds they carry around.
The normal serving size for these tasty little buggers is fourteen cookies, and they come in at less than 100 calories per serving. If evening eating is a problem for you, sugar-free meringue cookies could be just the thing to satisfy your hunger pangs and keep the pounds off.
Evening Eating- But Plain Popcorn is so Plain
Popping a bowl or two of plain popcorn is another good way to replace your current unhealthy snacking with something that will have a minimal effect on your dieting efforts. While plain popcorn may not be your ideal snack, it can serve the purpose you are looking for.
Most of our evening eating is less about craving a certain taste and more about having something to chew on. The mindless eating that we engage in while watching our evening television shows is a great place to substitute a low-calorie, no-fat snack like plain popcorn.
Evening Eating- Chewing Gum to Satisfy My Hunger
If you are a woman after 40 who struggles with evening eating, a great way to get rid of those cravings is to pop a piece of chewing gum in your mouth. As we have said, many times the eating we do at night is not caused from being hungry; it comes from being bored and having developed a habit over the years.
The act of chewing gum can help your body think it is eating something without really having to eat anything. Most of the time evening eating is an example of mind over matter. Your body tells you that you need something to eat, not because it actually does, but because you have grown accustomed to eating late at night while watching television.
For the woman after 40, keeping chewing gum at hand can help you curb those evening eating cravings and make sure that your efforts to lose weight during the day do not fall by the wayside at night.
You work hard to lose weight. If eating at night has continued to be a problem for you, some of the tips listed may help you satisfy your need to chew on something without causing significant damage to your diet. Always remember that what worked for one person, may not work for you, after all, each of us are different.
Your journey to lose weight is yours and yours alone, take the tips above and be creative with them if you find they work, but not as well as you would like. Stop letting evening eating ruin your diet, and start letting it be a part of your diet.