Curbing Nighttime Eating
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It's a common belief that we should avoid eating late at night because it leads to weight gain. But scientists have shown that it's what you eat, not when you eat it, that matters.
Researchers at the Oregon Health and Science University found that eating a meal at 10:00 pm doesn't cause your body to store any more calories than eating it at 6:00 pm. This is good news for those whose work schedules require them to eat late at night.
However, the problem most people have with nighttime eating is that they've already eaten their calorie allotment for the day. Their nighttime snacking adds to their planned calorie intake, and to their waistline.
If nighttime eating has been a problem for you, you can stop the weight gain by adopting smart eating strategies throughout the day and continuing them into the evening. Here are some ideas that may help:
- Anything you eat during the evening should be part of your calorie allotment for the day. When snacking at night, people tend to dive into chips, cookies, ice cream, chocolate and other high calorie foods and beverages. Instead, choose fruits, vegetables, and other healthy snacks like low calorie popcorn.
- Remember not to starve yourself during the day. That can lead to gorging at night and weight gain. Plan three meals and two or three snacks each day. The third snack can be your evening treat.
- Bottled up stress can result in mindless eating, so take time to address the cause of your stress. Try taking a 10 to 30 minute walk after dinner to relax.
- Get at least 7 hours of sleep. When people are tired, they tend to eat mindlessly, or consciously to try to stay awake.
- If you don't have unhealthy snacks around, you'll be less likely to eat them. Clear out your cupboards. It's better that they go in the trash than your stomach, or someone else's.
So don't fret about having a nighttime snack with your favorite TV show or a good book. Just be sure it's healthy and part of your food plan, as most all your food choices should be.
Healthy regards,
Megan Porter, RD
