How to stop snacking at night

Video: 4 Tips to Stop Late Night Snacking

Content

Steps
Part 1 of 2: Curbing the craving for a snack at night
Part 2 of 2: Identifying Overnight Eating Syndrome and Medical Treatment
Tips
Warnings
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Many eat late at night or even wake up and get up for a midnight snack. Nighttime snacks can be caused by something completely harmless (such as a poor dinner) or by a serious disorder called "night eating syndrome" (NFS). Although at first glance, the habit of eating at night seems harmless, it leads to sleep disturbances and negatively affects the digestibility of food. You can get rid of this bad habit if you try not to be led by your desires, recognize an eating disorder and, if necessary, resort to the help of specialists.

Steps

Part 1 of 2: Curbing the craving for a snack at night

1 Eat properly during the day. If you feel like visiting the refrigerator in the middle of the night, it may be because you haven't eaten enough during the day. Three full meals and two protein-rich snacks during the day should be enough to keep you satiated and not hungry at night.
- A daily value should be between 1,500 and 2,000 calories, and try to eat nutrient-rich foods. A balanced diet should include five types of foods: fruits, vegetables, grains, protein foods and dairy products. For example, this can be the following combination: strawberries, broccoli, whole grain bread, chicken or eggs, yogurt.
- Snack once or twice a day. You can even try a light snack just before bed to see if it will help you resist the temptation to eat at night. Choose healthy and nutritious snacks, such as a few bagels with a slice of cheese or a glass of yogurt with fruit.
2 Drink plenty of fluids. People quite often confuse thirst with hunger. Drinking plenty of fluids throughout the day will help you avoid nighttime snacks. Also, keep a glass of water by your bed. If you wake up at night craving a bite to eat, drinking water can help muffle your hunger.
- To stay hydrated, drink 225 milliliters of fluid every hour throughout the day. You can drink plain water, 100% fruit juices, tea, coffee and other drinks. However, do not consume caffeinated drinks at least three hours before going to bed so that they will not disturb your sleep.
3 Eliminate light snacks or replace them with healthier foods. Typically, people eat “convenient”, carbohydrate-rich foods at night. To get rid of the habit of eating at night, get rid of these foods completely or replace them with healthier foods.
- Take a close look at your kitchen and get rid of foods that you often snack on at night. Check kitchen cabinets, refrigerator, and other areas that may contain snacks. Get rid of foods like chips, cookies, muffins, ice cream, and so on. Throw them away or donate to a food charity.
- If you are unable to skip snacks right away, replace snacks with healthier foods such as fruits and vegetables. If you have a choice between eating some fruit or not snacking at all, you may find that you are not that hungry.
- When visiting supermarkets, refrain from buying a variety of snacks. Try to visit grocery stores on a full stomach so that you can more easily resist the temptation to buy snacks that will tempt you at night.
4 Get distracted. If you woke up at night with the intention of grabbing a snack, try to give up the idea. If the desire to go to the kitchen does not go away, try to switch to something else and after 20 minutes evaluate again whether you are really hungry. Try the following:
- Brush your teeth
- Watch tv
- Listen to soothing music
- Read it.
5 Try meditating. If you are tired or stressed, you may be resorting to nighttime snacks in an effort to relax and calm down. Meditation is a great way to relax and avoid unwanted nighttime snacks. Start with short meditations and gradually increase the duration.
- Sit up straight with your eyes closed and inhale slowly through your nose, counting to four or five. Hold your breath for a short time, and for a count of two, slowly exhale through your nose, also counting to four or five.
- As you meditate, visualize triggers that prompt you to snack (food, stress, and the like). Allow the image to first appear in front of your eyes, and then dissolve freely. This will help you cope with temptation and stop snacking at night.
6 Reward yourself. It usually takes about 21 days to change habitual behavior. Sometimes it will be difficult for you, and perhaps a couple of times you will not be able to resist the temptation, which is quite normal. After 21 days, try to switch to a new regimen and completely avoid nighttime snacks. This way you will reinforce your new habits.
- Be patient with yourself. Remember that you are trying to break a habit that has been developing in you for years. It's okay if you don't get it right at first. Don't let individual setbacks lead you astray. Consider your mistakes and try not to repeat them.

Part 2 of 2: Identifying Overnight Eating Syndrome and Medical Treatment

1 Recognize the symptoms of ROS. If you are unable to skip nighttime snacks for two weeks, you may have Night Eating Syndrome. It is an eating disorder that involves eating too much at night. At the same time, people usually do not eat in the morning, and after dinner they eat more than 25% of their daily diet. SOS is characterized by many different symptoms, including:
- Lack of appetite in the morning
- Eating more food after rather than during dinner
- Consuming the majority of calories after dinner
- Frequent waking at night and needing to eat to go back to sleep.
2 Find out about the possible causes. While it is still not entirely clear what causes SOS, there are many factors that contribute to nighttime snacks. SNP often develops in people who are considered to be quite successful.Possible causes include the following:
- Eating irregularly throughout the day, such as skipping meals
- Reaction to diet and inadequate intake of vitamins and other nutrients
- Stress
- Hormonal features and unusual circadian rhythm
- Eating disorders (anorexia, bulimia, binge eating disorder).
3 Try to identify your triggers. If you find it difficult to stop eating at night, think about what makes you so hungry. Understanding the root causes of this bad habit will help you fight it more effectively.
- Keep a diary. Store it next to your bed and write down every nightly snack on it. Remember to write down feelings and thoughts in your journal that prompted you to have a nighttime snack. For example, you might write the following: “I had a hard day at work and I couldn't help but eat some cookies.” Analyze the records and try to identify certain patterns. For example, insomnia may be the main trigger for nighttime snacks.
- Be honest and honest with yourself to help you identify triggers. For example, if you want to lose weight and eat less throughout the day, this could be a sign of a more serious eating disorder. In addition, in this case, you may not eat enough during the day.
4 See a doctor. If symptoms of SOS persist for more than two weeks or become a permanent habit, seek immediate medical attention. If left untreated, SOS can lead to serious health problems such as obesity, diabetes, depression, and persistent anxiety. The doctor will be able to make the correct diagnosis and help develop an optimal treatment plan.
- Give your doctor all the information you need to know about your night snack problem. List the symptoms and problems you are experiencing and describe the steps you have taken to overcome them. Tell your doctor about any medications or drugs you are taking that may be causing the disorder.
- Ask your doctor any questions you have about your eating disorder and related issues (such as depression or being overweight).
- Be sure to read all of the information your doctor gives you about ATS and other eating disorders. As a rule, this is where the treatment of this disorder begins.
5 Get therapy. Many people who suffer from ADS and nighttime snacks need to change their attitudes toward food in order to overcome the disorder. At the same time, it is important to understand that you are quite capable of refusing food at night. A professional psychologist or psychotherapist can help you analyze your attitude towards food, correct it, change your behavior, and ultimately give up nighttime snacks.
- Keep in mind that many people with eating disorders, including LUTS, benefit from a variety of outpatient treatments, such as one-on-one, group and family therapy. Talk to your doctor about the most appropriate treatment for you.
- Consider cognitive behavioral therapy. This therapy involves the controlled and gradual exposure of triggers to help you stop associating them with food and nighttime snacks.
- Do not forget about complementary therapy and see your therapist regularly to monitor your health and monitor the success of your treatment.
6 Take your medications. SOS and nighttime snacks are often associated with other disorders such as persistent anxiety, depression, and eating disorders. In addition to therapy, your doctor may prescribe medications to help you manage your disorder. When taking them, observe the dosage and strictly follow the instructions or prescriptions of your doctor. You may be prescribed the following drugs:
- Selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine
- Antiepileptic drugs (of which topiramate is the most effective)
- Anoretics (appetite suppressants) such as sibutramine.
7 Join a support group. SNP and the habit of snacking at night are becoming more common. A support group can help you realize that you are not alone in your fight against your bad night-eating habit. In addition, in a support group, you can learn about new ways to deal with this habit.
- Ask your doctor for advice on the right support group for those with eating disorders. Typically, specialists in these disorders are aware of these groups.
- Find an online eating disorder support group.