StaffIt’s 11 p.m. You’ve finished cleaning after dinner, folded some laundry, and made lunch for the next day. At last, some “me time,” you think, and before you sit down to relax you find yourself in front of the fridge looking for a little snack. Or maybe you wake up at 2 a.m. with your stomach growling and land in the kitchen for some late night noshing.
There are reports claiming late night snacks confuse your metabolism and cause weight gain. There are also reports that claim eating after midnight boosts your metabolic rate, promoting weight loss… I love these reports, however credible they are. Anecdotally, however, I’m at my leanest when I limit feeding to mealtimes. This year I gained 25 lbs, which I’m certain can be traced to late night eating and snacking between meals. This begs the question, what are the best ways to curb these late night cravings?
1. Quench your thirst (you’re probably just thirsty).
According to Today, one reason it’s difficult to resist the call of the evening’s leftover spaghetti in the wee hours is because we’re at our most relaxed at that time. Our inhibitions are down, and we may also be hearing our hunger for the first time. Often, we’re dehydrated and a glass of water may satisfy us. For an extra treat, put a few ice cubes in your water. With a little imagination, you can convince yourself it’s iced tea.
2. Write down what you eat.
According to Live Better America, food journals bring us closer to understanding our eating triggers. You may find keeping a food journal extremely annoying. In which case, simply write down what you crave after dinner, and indicate whether or not you’ve acted on it. The big picture is to be able to actively reflect on what you crave at night, and why you’re craving it.
3. Plan your snacks.
Plan for snacks if you’re a snacker. While you’re making lunch, make little (healthy) snack bags for yourself, and set up a late night (healthy) snack zone in the fridge. Being accountable to yourself by stocking your fridge with healthy foods and preparing them so they’re ready to eat can make a world of difference in your diet.
4. Eat wholesome, balanced meals.
Cravings are your body’s way of telling you you’re missing something. No, not cheese puffs and cake, but vital nutrients. For instance, if you’re craving salty food, there’s a good chance you’re calcium deficient. Instead of reaching for potato chips, opt for a glass of warm milk. For the long term, ensure that your meals are wholesome and nutritionally complete; this will stop cravings before they even occur.
For more information on what your cravings mean, check out this Women’s Health article.
5. Get to the heart of the matter.
I think the best advice for curbing late night cravings and extra-curricular snacks is to have an exit strategy. Know what’s triggering your cravings. Are you sleepy, bored, or downright hungry (I mean really hungry)? Sleepiness calls for sleep, boredom calls for activity, and hunger calls for a healthy snack. Situations beyond your control will arise, but if you plan for how you’ll control these situations, you’ll come out ahead and feel better for it.