The Harsh Truth About Evening Snacking
So, are you a crunchy salty or a sweet treat snacker? Well unfortunately I am both, and the urge always seems to hit me at night!
If you’re trying to lose or maintain a healthy weight, you may want to stop eating in front of the TV at night. Ha! Easier said than done! A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.
Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm. Unfortunately, that’s long after you’ve probably completed most of your usual physical activities.
Late night meals and snacks also tend to involve less nutritious food choices. You’re more likely to open a bag of chips than to toss a green salad.
That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes. Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain.
Breaking the cycle will help you to eat healthier and slim down.
Try these suggestions for changing your eating schedule to one that supports your health.
How to Eat More of Your Daily Calories During the Earlier Parts of the Day:
1. Change your bedtime. Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.
2. Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.
3. Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.
4. Choose delicious foods. If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day. And if you are intermittent fasting, then you can skip to lunchtime!
5. Make it convenient. A nutritious breakfast can be simple if you are into breakfast. Heat up leftovers from last night’s dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator.
6. Stop for lunch. You’ll be more productive if you take a true break from whatever you are doing for lunch. Pack a balanced meal you can bring with you if you are on the go. Browse online to find nearby restaurants with healthy takeout menus. It’s hard, but try to refrain from swinging through the drive-thru!
7. Carry snacks. Keep your car armed with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables.
How to Cut Back on Late Day Calories:
1. Plan your menu. Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.
2. Cook at home. Making your own meals lets you control the ingredients.
Restaurant fare usually tastes oh so great, but usually has more fat, salt, and sugar. Definitely be sure to support restaurants and enjoy, but build that extra taste and yumminess into your daily plan and make other cuts accordingly.
It is true when they say that our approach to eating is a mindset and a lifestyle. My recent realization that evening snacking is not my friend made me realize I needed to make some adjustments if I plan to feel and look my best. Realizing that that nighttime munching needs to go is a first step for me. How about you?
With Grace and Grit,
Whitney