Want to eat in the evening? 6 ways to deal with this harmful habit

 

What's wrong with relieving hunger in the late hours of the night? Ice cream or chips look delicious, but if you often take a box of ice cream out of the freezer or eat chips, you have a problem. Namely, these calories are not burned during the night and if you consume 200 calories every night, it is 1400 calories per week, which represents almost the entire allowable caloric intake for the whole day! Calories are stored and you will quickly get into a situation to fight excess weight.

Most often, there are two reasons why people choose to snack in the late evening - either they really feel hungry because they skipped meals during the day or it is a habit of snacking on something watching TV that they can not get rid of. Here are some tips that may help you.

1. Eat every 3 hours

 If you count calories, be careful not to starve yourself too much so that at the end of the day you do not fall into temptation and eat the whole cake pan. Maintain energy and satiety by eating every two to three hours (breakfast, lunch, dinner, and two meals in between). and you will not feel hungry at night.

2. Let fiber and protein be your strongest allies

 Make sure your meals contain as much fiber and protein as possible. They prolong the feeling of satiety and maintain energy levels for a longer period of time. Consume whole grains, hazelnuts, seeds, low-fat dairy products, and other protein-rich foods. This tip especially applies to your dinner, because after that you should not eat at all.

3. Sweet things

 Feel craving for sweet things? Excessive restraint leads to a situation in which you are tempted to overeat, and you certainly do not want that. Treat yourself to some sweets during the day. I recommend a few cubes of dark chocolate. Keep fast, junk food out of the house because you will want to eat it even when you are not hungry.

4. Water

 

As I mentioned in previous posts if you eat out of habit and when you are not hungry, hold a glass of water or a cup of tea nearby. It will help you to alleviate hunger to some extent. Read how to stay hydrated throughout the day here

 

 5. Announce the decision to your family

 Willpower has its limits. If your partner or roommate enjoys a plate of popcorn, it will be very difficult for you to resist the temptation and not join him. Tell your family that you want to stop eating late at night and ask them not to eat in front of you in the evening. So you can influence them to get rid of this habit!

6. It will take some time

 Of course, you can not lose the habit of eating at night right away. It is quite common after a long and hard-working day to lie on the couch and watch TV. However, if you change the TV channels with one hand and use the other to grab the food from the table, you will not be able to get rid of this habit. Avoid situations that make you eat late. Change the routine that leads to it - take a walk after dinner, do some exercise, read a book or do anything else that will get your hands busy. Invite guest friends. The first week will be very difficult for you, but once - when you manage to change the usual routine, you will get in the habit of not eating in the evening.