How Do I Stop Nighttime Snacking?

What would you say is one of your main struggles regarding nutrition?

This is a question I ask every new client during our consultation, and one struggle that tends to pop up repeatedly is nighttime snacking. It’s also a common answer when I ask new clients what might be a hurdle that’s preventing you from currently reaching your goals.

And I get it. Before I got ahold of my nighttime snacking, I used to pretty much just have one series of snacks that started right after dinner and ended just before I went to bed.

When it comes to eating at night, I like to first determine the cause: habit or hunger (or in some cases, both.)

How Do I Stop Nighttime Snacking?

How to Stop Hunger-based Nighttime Eating

This is just what it sounds like – eating at night because you’re truly hungry. However, that’s easier said than done!

Because of cravings, smells, commercials, bakeries, set eating times, etc., it’s very easy to lose sight of what hunger truly feels like. This is also the main reason I have my clients wait about 30 minutes to eat after initially feeling “hunger.”

Sometimes that hungry feeling is really just a craving because you smelled donuts.

Or a trigger because you always eat at this time of the day. Or you might be just thirsty. Sit with that hunger feeling for at least 30 minutes before you go to eat your nighttime snack.

Now, if you deduct that it really is hungry, you have a couple choices:

1) Eat a little more at breakfast, lunch and dinner.

It’s very common for women to eat too little during the day, because our willpower tends to be higher in the morning. Then when you get home from your day, you’re pretty ravenous, and your body wants you to make up the deficit of calories from the day.

The problem lies when we tend to overeat through mindless snacking.

If you’re not counting macros or portions or working with a coach, my advice is to add a little (half a serving or so) of fat or protein and each of your meals.  This way your body will be more satisfied with the amount of food you’re intaking throughout the day, and satiety should be higher at night, as well.

2) Plan in a nighttime snack.

It’s not a sin to eat after 7pm like some outdated diet books may proclaim. Eating after a certain hour won’t slow your metabolism or automatically get stored as fat.

Is it better to eat more food in the earlier part of your day? Maybe, maybe not. If you work out at night, it could be beneficial to eat the majority of your carbohydrates in the evening. And if you workout very early in the morning, without eating anything beforehand, it could benefit you to have a snack before bed.

How to Stop Habit-Based Nighttime Eating

As I mentioned earlier, sometimes that “hungry feeling” we’re experiencing isn’t actual hunger, but rather it’s something else.

Maybe it’s anxiety. Maybe it’s a pull for comfort. Maybe it’s simply just habit. If it’s any of these things, I wouldn’t label it as hunger.

1) What emotion is being replaced by hunger?

If this is the case, I’d ask you a few questions. First, do you normally turn to sugar at night? Do your cravings tend to come on when you’re upset or bored or stressed? Can you identify any patterns that lead to reach for the ice cream or healthy homemade cookies?

Try to pinpoint the feeling you have right before reaching for your snack, first.

2) Remember how important your goals are to you

Also, keep your goals in mind, and how you felt when you first decided to set those goals. What’d you do to keep yourself in check? Did you hire a trainer? Sign up for a program? Join a gym? Think about those commitments, and how you felt when you made them, to refresh yourself on how important those goals are for you.

3) Establish a new habit

Secondly, establish a new “feel good” habit. Studies show that it’s easier to break a bad habit by replacing it with a good one.

Grab one of those trendy adult coloring books. Go for a leisure walk after dinner. Listen to your favorite podcast. Facetime your mom or best friend.

And the same second option for hunger-based eating remains the same here. If you truly just enjoy having a snack while watching your favorite show, fit it into your plan, and try to make it a bit healthier.

If you’re looking for something sweet, try greek yogurt + fruit, or a peanut butter cup bite.

Just know how much you’re going to have beforehand, and be mindful about your portions and your snack to eliminate mindless snacking.

Tell me! Do you tend to mindlessly snack at night? Or, do you have any tips to share about nighttime snacking?