Curb the late night cravings

Preaching to myself on this one. A client brought up to me her struggle with late night snacking. That need for something sweet after dinner or a salty treat while watching tv. I could relate. I typically eat dinner before 7pm and don’t go to bed until a few hours later so I often feel the need to eat something in between that time. So, I have compiled a few tips and tricks from my own experience and research of what might help to keep from overdoing the late night snacks. First of all, get rid of the guilt. I do know that it’s a healthy habit to have a cut off time and not eat anything a couple of hours before you sleep. But there is also nothing wrong with a little treat after dinner. Don’t beat yourself up or feel bad about it. Instead, plan for it. When we don’t plan, it’s easier to binge or reach for some less healthy options. Check in with yourself. If you’re feeling hungry after dinner, examine what you’re eating throughout the day, is it enough food and whole, healthy, filling, fiber-rich foods? Is hunger at this time an emotional response to feeling lonely or bored, etc? Drink a glass of water. My mother used to tell me this growing up if I was complaining that I was hungry before dinner was ready. I would say “that won’t help, I’m hungry!” The truth is, it often does help. Don’t tell her she was right :). A sign or symptom of dehydration can be feelings of hunger or craving sugar. I also make sure I have healthy snacks on hand and have a mental list so I know what to eat if I am drinking plenty of water and am still hungry in the evening; I’ll have a handful of nuts or popcorn. If it’s in the house, you will probably eat it so It’s helpful to assess the contents of your pantry often. This is another service I provide for clients- a pantry makeover where we go through common foods in your kitchen and look at the ingredients and really talk about the importance of having foods with clean ingredients. Before reaching for something without even thinking about it, stop and think about the food you are going to eat. Stay present and mindful in the moment. Ask: What are the ingredients in this? Where did this come from? Would my best, healthiest self eat this? Slow down and practice appreciating the food that is fueling and nourishing your body. Another helpful tip is to go for a walk after dinner (weather permitting, I am from the midwest so I know this isn’t always possible!)- fresh air is best but even a light walk on a treadmill would be great or do some stretching or a nighttime yoga routine. Some light movement can help you stay in tune with what your body is feeling. Sitting in front of a tv or scrolling on your phone can be a distraction from true feelings which can lead to the more emotional desire for food. You could even get your movement in while watching tv! Have a cup of tea. There are so many good options for teas that can help curb the cravings, peppermint is great for the stomach or blueberry to give you that sweet taste. It’s also comforting to have a warm cup of tea to help calm down the body and prepare for sleep. Brush your teeth. This one helps me because if I have already brushed my teeth I know that I am not going to want to do that again, it’s too much of a hassle so there is no food that is worth another brush to me haha! This is an old trick but for some people it really helps. I try to brush my teeth at the same time each night as a signal to my brain saying ok, we’re done eating for the day, it’s time to turn off the screens, stretch, read and wind down. Lastly, keep a food journal. Now, I don’t recommend this one to everyone and I say it with caution because it can be easy to slip into obsessive mode with food tracking. I believe in being smart about food and taking it one decision/meal at a time. It’s helpful to plan meals and for some people it can be helpful to track throughout the day. Writing down every single thing you eat for a couple of weeks can help bring a visual to what you are putting in your body. It’s easy to mindlessly reach for food and then forget about it but because each decision adds up over time, it helps to track and find patterns to what you are eating and when. Also, write down how you feel physically and emotionally as you are eating or after a meal just to bring awareness, NO judgment. I also suggest doing this while meeting regularly with someone - a coach or therapist for example to help prevent feelings of guilt and obsessing over food and calories or labeling yourself or your meals as “good” or “bad”. Tracking can help provide some answers as to why you’re so hungry in the evenings or provide insight into balancing or setting goals - maybe you’ll notice you’d like to add in more vegetables, cut down on sugar, and so on. What tips and tricks to curb late night cravings have you found that work for you? Share them with me or let me know if you try any of these ideas. -CS