4 techniques to Stop Overeating at Night
We shall stay positive on the fact that this study is based on “overeating” but not “eating”.
When its about fat loss, we need to emphasize more on the quality of food we intake, instead of quantity. Furthermore, it is a myth that eating at night will fat gain instead of any fat loss.
Fat loss is mainly based on the total number of calories we intake during the whole day, at what time we eat, plus at what time we avoid taking food that leads to binge eating as well creating a stress reliever for many individuals.
But overeating at night means, eating more calories than you body needs (excess calories), which a body is unable to burn and leads to weight & fat gain.
The lifestyle needs to be mention here is like, you had finished dinner at 8:00 PM, then again you feel famished by around 9:30 PM while watching TV, you grab some crackers of which you ate almost whole packet, before you realize what have you done to your body, you’re already having some bakery items.
But the actual issue is not of self-control. It’s mainly lack of groundwork and proactivity, so below are some basic techniques which ensure that you are prepared before hand before your cravings take charge on your body.
1. Early to bed is the leading technique
Very less of us are productive after dinnertime, and they think they cannot fall asleep earlier. But it shall be on top priority, which does not gives your body the chance to overeat.
Some ways to recover your sleep quality & routine:
- Build up a consistent bedtime.
- Do not use electronic items, such as smart phones & tablets.
- Make sure your room is pitch dark.
- Keep your room cool/ cozy as per your needs .
2. Have More Portion friendly dinner
If you get hungry just after some time of your dinner, it means it’s not cravings problem. It’s a meal composition issue.
- Take more proteins with lean fat.
- Fill your plate with more veggies.
Plan for 30-40 grams of lean protein and 1-2 servings of boiled/ steamed/ stir fried vegetables for dinner. This is more than enough for a normal body.
3. Keep Food Out of Sight just after dinner
After dinner is done, close the kitchen for the night, make sure to put everything away before leaving the kitchen.
4. Have a Low-Calorie Snack if needed
Eating at night is concerned, it is a non-issue for fat loss, but eating many calories is a massive problem.
You can try snacks like:
- Cottage cheese
- Non-fat Greek yogurt
- Vegetables (baby carrots, cucumbers, celery)
- Fruit (apples, bananas, blueberries)
- Nuts (cashews, almonds, peanuts)