5 Tips To Stop Overeating At Night

Some people have a habit of eating dinner too late or waking up in the middle of the night to open the fridge and eat something, the first t...

Some people have a habit of eating dinner too late or waking up in the middle of the night to open the fridge and eat something, the first thing they can find, to satisfy their appetite. However, doing this frequently can cause health problems, such as heartburn, weight gain, because the metabolic cycle is out of control, insomnia, heart problems, among other conditions.

Now, the reasons why people eat too late at night are diverse: they may be suffering from depression, anxiety, stress, insomnia or they may even have not eaten well during the day and that is why they feel hungry.

That is why we must identify what really makes you hungry in order to heal that emotional part or modify that bad habit, otherwise, all your efforts to change will have been in vain.

Once you have identified the emotional part and recognized the reason why you eat too much at night, you can follow these nutritional strategies recommended by experts.

How to change bad eating habits at night

If you want to maintain good health, it will be essential to change the bad habit of eating at night, especially very late. So I recommend the following nutritional strategies from the experts to be able to easily achieve your goal:

1. Eat healthy during the day

Some people have the habit of skipping meals during the day, that is, perhaps they stop eating breakfast or eating because they do not have time to do so, in this way, what they are causing is having an eating disorder and possibly, instead of having energy for the rest of the day to do their activities, they are tired and exhausted.

If you choose to eat nutritiously, chances are you won't feel hungry at night. Now, remember that if you crave something during the day it is preferable that you eat it and thus avoid not having any type of craving during the night.

2. Eat dinner an hour before bed

There are people who for some reason avoid dinner, perhaps because they are trying to lose weight or because they did not have time to do it and are exhausted. However, you can get your body used to eat dinner before bed by choosing foods that don't weigh you down. For example, yogurt, a sandwich, some quesadillas, among other things.

The idea is that you have some type of food in your stomach so that you are not hungry during the early hours of the morning and do not stop to open the fridge.

3. Work on your emotions

Many times people eat because they are experiencing some type of condition, such as depression or anxiety. In this case, it will be appropriate to ask yourself why you feel like eating at night, so you can work on your emotions and avoid eating. It may help you to listen to some kind of relaxing music, take a shower before going to bed, read a good book, or watch a TV series. Avoid becoming overwhelmed by your problems, as this takes away your sleep and possibly makes you hungry at night.

As my grandmother used to say, and now I say it to you who are reading me: “If you cannot solve your problems, then why get overwhelmed?.

4. Increase protein and fiber throughout the day

Nutrition experts advise that people eat at least 20 to 25 grams of vegetable-type protein at each meal of the day and not so much eat proteins derived from animal meat. The recommended foods are peanut butter or natural, oatmeal, lentils, beans, tofu, spinach, among others.

In addition, also consider choosing foods that contain fiber that will leave you satiated and thus avoid bingeing at night. You can buy these foods full of fiber in cereals, fruits, nuts, vegetables, among others.

It is recommended to dine nutritiously and thus avoid feeling hungry during the night.

5. Sleep all your hours

If you feel tired and awake, it is possibly because you have not slept well and for that reason, you feel hungry at night. It is important that you try to sleep for at least 7 to 9 hours at a time, so your body and mind can relax and thus avoid stopping to eat during the night.

You should even consider that not sleeping well can cause cardiovascular problems and metabolic alterations, some of which are related to the activation of the sensation of hunger and the decompensation of glucose and weight metabolism. So it is common for you to confuse the feeling of tiredness with hunger.

Now you know, it is not recommended to have dinner very late at night, it will be better to follow these strategies to eliminate this bad habit from your lifestyle. Remember that your health is the most important thing and that's why you must take care of yourself.



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