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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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.