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Have you ever eaten dinner only to find yourself hungry shortly after? You’re not alone!
Many people struggle with feeling full after dinner and resort to midnight snacking. Although late-night snacking seems harmless, it can lead to weight gain and sleep issues.
On the flip side, there are many potential health benefits of avoiding evening snacks and waiting until the morning to eat, such as weight loss and improved fasting blood sugar levelsl.
Read on to learn how to stop snacking at night to support your journey to better health.
Filling up on foods that will nourish you and keep you full after dinner is one of the best solutions to curb midnight snacking.
A nutritious dinner should consist of a balance of the following macronutrients:
It may seem counterintuitive, but eating more often can support your weight loss efforts!
Skipping meals may seem like a viable short-term solution to reduce calories, but doing so can make you hungrier later on. A study found that people who only ate one meal a day had elevated ghrelin (the hunger hormone) and blood sugar compared to people who ate three meals a day.
Additionally, a study in mice found that skipping meals can increase belly fat and decrease insulin sensitivity
Overall, eating more regularly throughout the day reduces your hunger, supports your weight loss journey, and prevents overeating later on. You can do this by having three balanced meals and three small snacks in a day.
Losing weight should be enjoyable, not miserable! All foods fit as part of a healthy diet, including sweet and salty snacks in moderation.
Rather than depriving yourself of your favorites, try indulging in a healthy and tasty snack earlier in the day while being mindful of the portion size.
When you’re bored, you may find yourself mindlessly scanning your pantry or fridge. This is totally normal and can happen even when you’re full after dinner.
Instead, try going for a walk or engage in a nighttime hobby like reading or crafts to keep your mind and body active.
Are you really hungry? Or are you just thirsty?
Research suggests that thirst is a stronger and more consistent sensation than hunger.
If you’re not sure if those are hunger pangs that you’re feeling in your tummy, your best bet is to start with drinking more water. Follow these tips to drink more water every day.
If plain water isn’t cutting it for you, try making some fruit- and herb-infused waters for added vitamin C and antioxidants. Just cut up some fruit and add fruits and herbs to a water pitcher. If you prefer to prepare ahead of time, put fruits and herbs into ice cube molds and freeze them for later use!
Prefer hot drinks in the evening? Try sipping on a hot cup of herbal, caffeine-free tea with some lemon and a natural sweetener like stevia or monk fruit.
If you’re craving snacks after dinner, consider chewing some sugar-free gum. It’s a refreshing way to end the evening and might distract you from eating other high-calorie treats.
One study found that chewing gum intermittently after a meal helped women feel full and reduce intake of high-carb snacks like pretzels and cookies
Even with the best intentions, you can fall victim to midnight snacking if you have unhealthy temptations around you calling your name.
Look around you to see if you have healthy cues around you:
Planning is key when it comes to avoiding late-night snacks.
Look ahead to your week and try to map out what, when and where you’ll eat. Even if you take a couple of minutes tonight to plan out the next day, you’ll be able to stick to healthier choices.
What can you do today to make tomorrow easier for yourself?
If you’ve had a particularly rough day (we’ve all had those!), you may be prone to more emotional eating and midnight snacking.
A recent study shows that when you’re stressed, you may respond by eating more. When you’re stressed, your body releases a hormone called cortisol, which may promote overeating.
To support a healthy nighttime routine and reduce your stress, try some of the following activities:
Take care of yourself so you can take care of those around you.
Photo by simonapilolla on iStock
Many people have already tried these tips on how to stop snacking late at night but still face challenges.
If nothing’s quite working for you, try to pinpoint why you’re not feeling full after dinner by keeping a log of the food and timing of your late-night eating. You may be surprised to discover some patterns and triggers that you didn’t notice before.
With some simple, healthy changes to your evening routine, you’ll be able to feel full for longer — especially after dinner. We hope some of these tips and tricks will help you on your weight loss journey
