For some time, the debate about what constitutes late night eating has been going on. Many factors contribute to one eating late at night. They include appetite, habits, culture, work schedules, and personal and social settings. However, it has long been established that late-night eating contributes to health problems such as obesity, diabetes and heart disease.
Weight gain is the primary reason why many frown at late-night eating. So, if you are struggling with late-night eating while trying to watch your weight, perhaps, it is time to think about your eating habits. This article, therefore, provides tips on how to stop late-night eating.
What is late night eating?
Late-night eating is difficult to define. This is because there is no established time when you should stop eating at night. Also, it is not only when you eat that matters, but also what you eat.
Perhaps, a better way to define late-night eating is when it is connected to the 24-hour body clock, also known as your circadian rhythm. The circadian rhythm influences the best time to eat based on its effects on hunger, nutrient absorption, insulin sensitivity and metabolism. In this case, late-night eating refers to eating outside the 8–12 hour window a day. Eating outside this window often results in your body processing food less efficiently, thus leading to weight gain.
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How to stop late-night eating
1. Find out the cause
To solve a problem, you have to find out the origin. Late-night eating can be a result of certain disorders such as binge eating disorder (BED) and night eating syndrome (NES). These disorders have different patterns and behaviours which can negatively affect one’s health. BED, for instance, is an eating disorder in which a person eats large amounts of food in one sitting and feels out of control while eating. NES refers to people grazing throughout the evening and waking up during the night to eat. Both disorders have been linked to obesity, depression and trouble sleeping. Identifying the cause of late-night eating is a great step to finding all the help you need.
2. Identify the triggers
Late-night eating can be a way to cope with an emotional need. For instance, a person who has recently broken up in a relationship may begin to raid the fridge for some ice cream at night. Or it could be because you have developed a nighttime eating habit as a result of a lack of daytime hunger. Either way, you should be able to track your eating habits to enable you to discover your patterns alongside your feelings. Keeping a food journal is one of the effective ways of doing this to break any negative cycles of eating behaviour.
3. Start a healthy routine
A 2019 study discovered that eating more calories in the morning could decrease your risk of developing overweight or obesity by nearly 50 per cent while eating more calories at night may increase your risk by up to 80 per cent. Also, late-night eating has been linked to higher calorie intake and poor-quality diets which, over time, can lead to serious health problems such as obesity, type 2 diabetes, hypertension and cardiovascular disease.
Therefore, it is best to establish time to eat and sleep to help regulate your circadian rhythm. This will also help you spread your food intake over the day, reducing chances of waking up at night to eat.
4. Do not skip meals
It is very easy to skip meals these days due to our heavy schedules. By the time you are done with your job for the day, you will quickly discover that you hardly touched any food in the day. This can lead to hunger, which will force you to eat unhealthy foods at night. However, keeping a meal plan will help you remember what to eat and when you should eat. A three-square meal plus one or two healthy snacks a day will keep you full and accelerate your metabolism faster to keep you healthy.
5. Drink plenty water
According to Harvard Health, the average daily intake of water for men is about 15.5 cups and for women about 11.5 cups. This means you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits and vegetables. However, there is no one-size-fits-all answer to the amount of water one has to take a day. It all depends on the individual and their activities. The most important thing is to stay adequately hydrated and reduce hunger pangs.
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6. Keep unhealthy foods out of sight
There is a saying that goes: “Out of sight, out of mind.” The same applies to your eating habits. If you want to start a healthy eating habit by avoiding late-night food, start by trashing the junk food in your fridge and cupboard. When you do not see junk food to eat, the urge to raid your fridge or cupboard at night will significantly reduce.
7. Get plenty of sleep
Sleep deprivation also contributes to late-night eating. When you are awake most of the night, chances are you may start craving food. But getting a solid night’s sleep will reduce the chances of late-night eating. So, try turning off your electronics, putting on some comfy pyjamas and relaxing in bed to enjoy a good night’s sleep.
8. Pre-plan your snack
Who says you cannot snack at night? Late-night eating is not a problem if what you are eating is healthy. So, plan to stock your fridge with healthy snacks like fruits. Even better, eat those snacks at least an hour after dinner to reduce further night cravings.
9. De-stress
Anxiety and stress are two common reasons why people eat when they are not hungry. There are some relaxation techniques to help you de-stress. These techniques include yoga, breathing exercises, meditation, stretching, hot or warm baths and other gentle exercises.
10. Brush your teeth
Brushing your teeth at night sends a psychological signal to your brain that you are finished eating and preparing for bed. Also, food tends not to taste as good after you have finished brushing your teeth. So, when next feel an impulse to eat late at night, brush your teeth.
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