8 Tips to Stop Midnight Snacking

Having a healthy dinner before going to bed can help keep your night. While overeating at night is common, it is important to know the main reasons you crave for food during bedtime. At times, your food cravings may be as a result of hunger or lack of sleep. Here are 8 ways you can control midnight snacking.

  1. Stay Hydrated

Drinking enough water throughout the day can keep your weight in check. Note that water helps facilitate crucial processes such as digestion in the body. You are likely to eat more when the water levels in your body are low. Take plenty of water minutes after having dinner to reduce the chances of craving for food late at night.

  1. Have Healthy Foods Around

It is unhealthy to constantly feed on junk such as chips and chocolate all day. Make an effort of stocking your fridge with various healthy foods including fruits and vegetables. Avoid buying a lot of junk food when shopping for groceries. Remember to check the expiry dates on the packages of every processed item you buy.

  1. Feed on Healthy Meals All Day

Skipping important meals such as breakfast or lunch may make your body crave for more food later in the night. Focus on taking your meals in time as you keep yourself hydrated. Be sure to include plenty of good quality protein, carbonate, and fiber in your diet. The foods can be plant-based or animal-based depending on your dietary requirements.

Remember to include vegetables in every meal since they provide minerals, vitamins, and fiber (needed to keep you full). Each meal should also contain fat, which creates satiety that can keep you full all night. Healthy meals can reduce your chances of being overweight and keep blood sugar levels normal.

  1. Eat Mindfully and Slowly

Eating mindfully and slowly can give your body time to digest and absorb food. It usually takes about three hours for the digestion process to complete. You can practice mindful eating by paying attention to every detail in the food. Know why you are taking the food and take the time to ingest it.

  1. Self-Evaluate Yourself

Consider tapping into the reasons you actually want to eat before having your midnight. The reason for craving food at night maybe because you are hungry, bored, looking for a reward or feeling uncomfortable. You can avoid snacking during bedtime once you know how to cope with these distractions. Having a warm bath or engaging in mindfulness activities such as yoga can help shift your focus from food.

  1. Snack Strategically

Having a good strategy for taking snacks at night can beat your food cravings during bedtime. Include fruit or vegetable salads in your snack plan since most of them are low in calories. Salads are also rich in fiber that can keep you full. The snack you are taking should have less than 150 calories to put you at lesser risk of gaining weight.

  1. Get Quality Sleep

Taking six to eight hours can boost your overall health and help reduce overeating. Lack of enough quality sleep may elevate your appetite and result in unnecessary food cravings when it is time for bed. Regardless of your day-to-day schedules, make an effort of getting better sleep. Learn how to cope with distractions that keep you late at night.

  1. Exercise Regularly

Besides strengthening your muscles and joints, physical exercises help control appetite and food intake. People who exercise frequently have more control over what and how they eat. Exercises make their bodies adjust to having healthy meals or focus on activities that have positive impacts on their health.

Working out at least 30 minutes every day can also help control your food consumption habits. As you focus on being physically fit, you will get to eliminate habits that affect your fitness. Such habits include overeating or taking snacks during bedtime.

Conclusion

Learning how to control and prevent midnight snacking can have positive impacts on your overall health. The mind is the most powerful tool that you can use to prevent the unnecessary food cravings. Note that you are likely to gain weight or become obese when you snack frequently and avoid exercising. Taking snacks during bedtime can also have an impact on the quality of sleep you get.

How to Overcome Emotional Eating

Just like water and fresh air, eating is necessary for us to survive. When taking our meals, some people will tend to take more food than others. But are these behaviors okay? There are a variety of reasons why some people will tend to eat more than other. But when you turn to food to relieve your stress, or deal with bad situations, the situation changes to what we refer to as emotional eating. It is good to note that, whatever the situation you are dealing with is, it will just escalate afterward.

Emotional eating also makes us feel guilty for overeating. Considering this, it is true that eating is not the answer to your problems. However, in case you are such a situation you need to worry no more. In this article, we shall discuss different ways that you can use to overcome emotional eating.

1. Acknowledging that you have a problem

If you want to overcome emotional eating, you must accept that you have a problem first. Doing this will is a sign that you are determined to overcome the feeling of helplessness and guilt. This feeling of guilt can potentially damage your health in a bad way. The reason why you feel a sense of helplessness is the fact that you cannot figure a way out of the problem. You can never overcome a challenge if you never accept that it does exist. This way, your treatment and recovery process is going to be effective.

2. Visit a counselor

After accepting your challenges, it is time that you seek assistance. And since emotional eating has no relationship with a change in the eating habits or diets, a counselor will be a perfect choice for you. There is a wide variety of counselors today. As a result, you can always find yourself a counselor that perfectly suits your needs. Through counseling, you will be able to figure out techniques such as visualization, mental relaxation, and other problem-solving techniques that you can use to relieve stress. Also, a counselor will help you realize that food is to be used as a nutrition mechanism for your body. This way, you will learn how to avoid eating as a means to solving your emotional problems.

3. Family support

Your family is your closest friend and therefore, they can easily notice changes in your eating habits. They can tell when you are eating to relieve stress and when you are taking your meals per the necessary purposes. You can use your family to help you select the right food choices that you need. You can also take your exercises along with them. With proper diets and physical exercises, your immunity is improved. This also improves your mental health, and as a result, you attain a positive thinking mechanism.

4. Write Down Your Daily Chores

Writing down a list of your day to day plans might be of great help. Stick the list on the wall at the place where you take your meals from. The list will always be a reminder of the important things that you are supposed to be doing and not eating. If you work out of your home compound, you can stick the list in your office or keep it in your wallet. By listing your chores down in a paper, you are always reminded that, apart from eating you have better activities that you can engage with. This way, you will be able to reduce the chances of getting yourself out of mindless eating.

5. Keep off Snacks

People who eat out of stress mostly tend to reach for comfort foods example of pizza, chips, and other snacks which are dangerous to our health. The reason why people use comfort food to relieve stress is that of their mind-altering effect. They made us feel good and relieved from stressing situations we are in. Instead of snacks, make sure that your fridge is packed with healthier foods. When you rarely have snacks in your house, you can hardly end up with emotional eating.

6. Come up with Your Eating Schedule

Setting-up specific hours that you take your meals will be of great help. It will help you understand whether you are hungry or not. Always keep in mind when you ate last before you can start eating again. You can also come up with a mechanism to rate your hunger out of ten. Make sure that you only take your meals when your hunger rates between six and ten.

In conclusion, emotional eating results in overeating. In the end, this can turn out to be dangerous to your health. Taking an excess amount of food is as bad as having an insufficient amount of food. If you are an in such a situation, you can consider practicing the above six tricks to manage your situation efficiently.

10 Tips to change eating habits to overcome obesity

Obesity is a battle that many are fighting to attain that body physique that is swift and easy to carry around. Being overweight gets associated with many health issues such as heart diseases, stroke, hypertension, type 2 diabetes among others. For this reason, many want to avoid these nightmares at whatever cost. This has led to the invention of many weight loss medications that carry the label of helping many people lose unnecessary weight. Even though the weight loss pills have hit the market by storm, it gets hard to determine whether the pills are legit. Hence, confusing the victims who dare anything for the sake of their health.

What many fail to know is that even on the use of the pills, you have to change your entire lifestyle to maintain that healthy body physique. The pills may work for a while but then, the big question remains, what happens if the body develops tolerance to the medication? Thus, it is important that you check your eating habits to overcome the awful healthy issues that come along will unquenched need to feed. Below are tips that will help you change your eating habits.

  1. Self-Assessment

The first attempt at a successful weight loss is to review your current lifestyle. Have a look at how effective your previous weight loss was. List down your delicacies and the diet you relished most. By this, you will know what made you practice futile. Also, put it down on the paper the longevity of your dieting program. Were you able to be committed to the diet plan or did you revert to your previous bad eating habits hence worsening the condition? An honest survey of your lifestyle will help you determine what to do next.

  1. Follow an Ideal Diet

A healthy diet is a backbone to sculpting an epic body physique. You have to cut down fats from your diet. You should focus on taking foods that are rich in proteins and fibers. Protein and fiber induce a satiety feeling. Hence, the person does not have to feed a lot. While practicing this healthy eating habits, you have to remain hydrated whatsoever. Water serves as an elementary factor that keeps the body cells, and organs in shape. Also, water induces that satisfactory feel which prevents you from constant eating.

  1. Keep a record of your food and weight

For you to measure your success in checking your eating habits, you have to keep a record. List down your everyday meals whether on breakfast, lunch and even super. You can do this using a mobile app, or in a diary. You can measure your weight at the end of the week to see whether your efforts were fruitful.

  1. Eliminate liquid Calories from the diet

Sugary drinks such as sodas, juices, and alcohol may heighten your hunger. You thus have to check on such drinks and instead replace them with water. Increased sugary content in your body results in weight gain which may simultaneously cause obesity.

  1. Use measure servings to help you control your feeding

As the common saying goes, too much of something is poisonous. Thus, you should use a calibrated bowl, or a cup to take the rightful portions of food or drinks. Avoiding guessing as this will make you take much especially if the food or the drink is your favorite. If the cup or the bowl has no calibrations, at least have a serving spoon by which you use to determine how many you will take.

  1. Be mindful of your health

If you love yourself, you will have a plan on when, where, why and how to eat. By this, you will avoid eating whenever you see food. Also, you will be able to eat to satisfaction and not to be full. When you tune your mind to be mindful, you will make the best choices on whatever you eat.

  1. Stimulus and cue control

You have to check your triggers which make you eat irregularly. Some people tend to eat a lot when passively watching. Identifying the environmental cues that trigger your appetite is essential since you will be able to overlook the stimulus. You can do this by staying keeping off from the stimulus.

  1. Plan Ahead

When you get dedicated to shedding some weight to prevent obesity, you will not stock your kitchen with processed and junk foods. Thus, it is important that you schedule your meals by stocking only the weight loss foods in the kitchen drawers. When you do this, you never get tempted to eat carelessly.

  1. Social support

Getting enrolled in social networks will help you know that you are not alone. Incorporate friends and family to help you through the transitioning period. By this, you will not feel tempted to bite on your favorites. Also, join exercise clubs, and counseling to garner the right attitude at the start.

  1. Be persistent

Changing your eating habits can be a daunting experience. You have to remain dedicated to the course which requires perseverance and discipline. Staying committed to the new lifestyle will yield positive results. It is not about cutting weight but, marinating the energy that you hard at the start. You have to remain positive to overcome the bad eating habits if you want to ward off obesity.

Eighty Ways To Help Stop Feeling Hungry All The Time

It is impossible for a normal human being to stay without eating. The activities we engage ourselves are mainly made to generate food. Sometimes you may lack enough time for you to take your meals. Continued stay without taking food will bring a lot of hanger to you. Some people can stay for many hours without feeling hungry while others cannot.

If you are one of those who cannot stay for long without feeling hungry then you will need to adjust. especially if you’re going for a serious meeting which needs a lot of your time. There are several ways which will help to stop feeling many hangers. Here are eight ways to help you stop feeling hungry all the time.

  1. Eat enough protein

A lot of proteins will make you stay strong. Proteins are digested and stood in the body as fats. Whenever you stay for a long time without eating, your body will be using these fats to get energy. Once you eat a lot of proteins, you will eat a little food for your next meal. Proteins will also make you feel so full. Research has shown that proteins will help lose your body weight. For you to stop feeling hungry all the time you need to include a lot of proteins in your diet.

  1. Eating fiber-rich foods

Fiber helps in stretching your stomach. Taking a lot of fiber will enable the digestion system to take place slowly. Therefore, it will be possible for you to stay for a long time without feeling hungry. The fiber taken in can also ferment in innards. This will give rise to short-chain fatty acids that will make you feel full. Fiber prevents constipation and enables digestion to take place well. You should take food rich in fiber for your digestion to take place well. Fiber can be obtained from fruits, vegetables, nuts, and seeds.

  1. Drinking a lot of water

Drinking enough water before eating will enable to reduce the feeling of hunger. You will, therefore, end up eating less food. For those people who would like to take less food so as to reduce their body weights, water is the solution. You will be able to take less food without having the effect of hunger. Drinking water will help your stomach to stretch sending signals of fullness to the brain. Water also help in the digestion process.

  1. Eat mindfully

The brain of a human being controls every activity that takes place in the body. When you are hungry the brain will send signals to show the effect of hunger. On the other hand, when you are eating the brain will send a signal to show that you are full and you need to stop eating. Eating quickly when you are distracted can interfere with the way the brain sends the signals. It is advisable for you to eat mindfully to help you avoid eating the wrong quantity. Eating mindfully helps in decreasing hunger and increasing the feeling of fullness.

  1. Indulge in dark chocolate

Chocolate has a lot of bitterness in it. When indulged in food, it helps in reducing your appetite. If you had a great feeling of hunger, you will end up eating less food. Chocolate also contains a stearic acid. This acid slows down digestion. Digestion will take place slowly and the effect of fullness can take place for a longer time. Research has shown that a simple smelling of a dark chocolate can help in reducing appetite together with hunger hormones. Chocolate will help people who want to eat less food to reduce their body weight. However, further research is still taking place to investigate how chocolate reduces the effect of hunger.

  1. Add Ginger to your food

Ginger is said to have a lot of benefits to the health of human beings. Ginger reduces the effect of nausea, muscle pain, inflammation, and blood sugar levels. Apart from the above benefits, research has shown that Ginger can reduce the effect of hunger. It is advisable for you to add ginger to your tea in morning hours while taking your breakfast. Two spoons of ginger are enough to keep you full during the day. Ginger is diluted in hot water and should not be put in cold water. The research on how ginger reduces the effect of hunger was not such big. However, another research is still taking place to justify the rate at which ginger reduces hunger and brings fullness to human beings. People are however encouraged to continue adding ginger to their food.

  1. Spice up your meals

Ginger is not the only type of spice that helps in reducing the effect of hunger. Research has discovered that capsaicin found in hot peppers and capsiate found in sweet peppers can also help in reducing the effect of hunger. These spices produce a lot of heat to the body. The heat produced helps in burning calories found in the body. The effect of heat on these spices was not seen in all the examinations and research is still taking place. For you to reduce your appetite you need to include a lot of spices to your food.

  1. Get enough sleep

Scientist says that human beings should sleep for seven hours in their night. No matter how busy you are you need to have enough time for you to rest. Sleeping will help to bring freshness to your body. Your mind will also be fresh and able to work effectively. The brains will be able to send signals of hunger and fullness to the body. Individuals who sleep less than seven hours reduce their rate of fullness. Enough sleep will also assist digestion to take place effectively. When people are asleep, they will use little energy in carrying out their metabolic activities. Therefore, it is possible to stay for a long time without feeling the effect of hunger.

10 Reasons Why you’re Always Hungry

When you feel hungry, your stomach feels empty and at times, it will growl which is an embarrassing situation especially when you are in public. What most people don’t know is that hunger is a complicated situation influenced by both physical and biological factors. In addition, there are habits and health conditions that may contribute to this too.

The good news is that learning what makes you hungry even after consuming food can help you stop overeating, start losing weight and be nourished.

Want to know more?

The following are 10 reasons why you’re always hungry.

1.Increased stress levels

Stress can be brought about by several factors – failed relationships, marital problems, financial problems, stress at work and dealing with the death of a loved one. When one does don’t confront the cause(s) of his or her stress and finds a way to deal with the problem(s), the issue may trigger other things, for instance, insomnia, depression, and hunger.

When you are stressed, your body triggers the fight or flight response. As a result, cortisol is released. This hormone is known to trigger hunger hormones and also pulls lipids from your bloodstream to store them in your fat cells. This leaves you feeling hungry.

2.Lack of a good night sleep

It is recommended that an adult should at least sleep 8 hours every night. There are medical doctors who have suggested an increase of 1 hour or an hour and a half to ensure a good night sleep. A good night sleep has several benefits. First, you get to rest. Secondly, your energy is rejuvenated ready for tomorrow. Thirdly, it improves your focus and concentration.

When you don’t have a good night sleep, your body will alter hormones that control appetite regulation. As such, you will end up feeling hungry during the day. To solve this, adjust your sleeping habits – sleep and wake at the same time every day of the week.

3.Dehydration

Health nutritionists recommend that adults should consume 8 to 10 glasses of water each day. You will be surprised to know that not many people adhere to this. As a result, a vast majority of people are dehydrated even as they go about their duties. What you ought to know is that dehydration results in hunger.

To counter this, drink 8 to 10 glasses of water each day. Alternatively, you can eat fresh fruits such as watermelon and pineapples as they are rich in water that is naturally sweet.

4.Poor food choices

Today, there are several on-demand delivery services that deliver food, drinks, and groceries right to your doorstep. As a result, many people have ended up consuming foods not fit for their diet. This has contributed to hunger even after eating. Foods that may contribute to hunger include pastries, packaged meals, white bread and fast foods as they lack vital nutrients intended to nourish your body.

To keep hunger away, you should include the following foods in your diet – fish, lean meat, fruits, vegetables, beans, whole grains and dairy products. Why? These foods are rich in protein and fiber.

5.Medication

There are drugs prescribed by doctors to treat certain health conditions that may make you feel hungry than usual for instance, antihistamines and antidepressants. Other drugs include steroids, antipsychotic drugs and medication for diabetes.

It is important to consult your doctor beforehand and know the side effects of different drugs. If you continue using such drugs, you may end up gaining weight and this may contribute to other health conditions. Ask your doctor if there is medication without such a side effect.

6. Eating too quickly

What most people don’t know is that it takes 20 to 30 minutes for your stomach to communicate with your brain that you are full. If you were to consume your food in less than 5 minutes, you may end up eating more than your fill.

It is believed that hunger hormones act as relays between each other. Simply put, they communicate with each other by passing feelings of fullness before passing on the message to the brain. Since the system takes some time to work, consuming your meal in 5 minutes will result in you consuming more. To keep pangs of hunger away, take time when consuming your meals. Basically, savor it.

7.Pregnancy

When you are pregnant you will surely feel the pangs of hunger more than usual. Well, it is a well-known fact that as a mother, you are eating for two. As a result, you will ensure that your baby gets enough nutrients to grow.

Pregnant women gain at least 6 pounds during the first trimester only. Thereafter, they may gain a pound a week during the second and third trimester. In such a situation, it is important to consume foods rich in nutrients – protein and fiber. Such foods include lean meat, fish, seafood, fresh vegetables and fruits among others.

8.You are tempted by food on your Instagram page

It may sound funny but when you keep looking at food images on your Instagram feed, your mind will start to visualize you eating the food. As a result, hunger hormones will be released in your body which will hasten digestion to free up room for the new food that you are now visualizing. Before you know it, pangs of hunger will be upon you.

Scientists have pointed out that ghrelin, a hunger hormone increases when we see food images. If you still want to look at the food images, do so before the appointed time to eat. Just remember, avoid channels that display images of unhealthy foods.

9.Skipping meals

It is a common misconception among many people especially those trying to lose weight that skipping meals will help with weight loss. What they don’t know is that skipping meals actually works in the opposite direction. Instead of losing weight, you will end up gaining more.

How? When you skip a meal, you deny your body not only vital nutrients but satisfaction as well. As a result, the next time you choose to eat, you will end up eating more than intended. In addition, when you don’t eat, your body depletes its glucose stores. This results in the production of hunger hormones which heighten your appetite.

Avoid skipping meals.

10.Working out

Exercising at the gym or in your home helps to heighten your metabolism. As a result, your body will need more calories to replenish your energy stores. This is because as you workout, food is converted into energy which needs to be replenished after a certain duration. To replenish your food stores, your body will release the hunger hormone, ghrelin.

To keep hunger away and ensure your muscles grow or are repaired after working out, consume foods rich in protein and fiber.