How to stop late night eating

How to stop late night eating

Here are some tips to control your late night eating…

Keep your hands busy

Here are some examples of ways to keep your hands busy:

  • Type an e-mail
  • Squeeze a stress ball
  • Play solitaire
  • Shuffle a deck of cards
  • Play with a Rubik’s cube
  • Write or doodle
  • Put a jigsaw puzzle together
  • Sew or knit

Keep your mind busy

Here are some examples of ways to keep your mind busy:

  • Read a blog, book, or magazine
  • Work a crossword puzzle
  • Play solitaire
  • Do a Sudoku puzzle
  • Take a random quiz online
  • Check your e-mail
  • Try to answer trivia questions
  • Make your ‘To Do’ list for tomorrow

Keep your mouth busy

Keep your mouth busy with something sugar free and calorie free:

  • Suck on a piece of sugar free candy
  • Chew on a flavored toothpick
  • Drink water or herbal tea
  • Chew gum

Wrigley’s makes sugarfree dessert gum (Extra Dessert Delights) in different flavors: Orange crème pop, Strawberry Shortcake, Key Lime Pie, Mint Chocolate Chip, and Apple pie

Do something else…anything else.

Do something that doesn’t involve or remind you of eating. For example:

  • Wash your face
  • Shave
  • Close your eyes and take a few deep breaths
  • Go for a walk
  • Take a bath
  • Paint your nails
  • Write in your journal
  • Swing your golf club…the possibilities are endless!

Brush your teeth

Brush your teeth or rinse your mouth with mouthwash.

Food typically doesn’t taste as good with the minty aftertaste of a clean mouth.

Keep a food log

Commit to recording everything you eat at night. Record the type of food, the amount, and the calorie count.

You may decide against that bag of chips, cake, ice cream, or other temptation if you know you’re going to write down the details of what you ate.

Keep your trigger food out of the house

Keep the food you are tempted to binge on, out of the house. If you don’t have it in the house, you can’t eat it…at least at that moment.

Determine your true hunger

Take a step back and determine what you are really hungry for.
For example, are you hungry for:

  • Attention?
  • Stress relief?
  • Something to do?

Then solve the root problem. For example if you are stressed, find a productive way to deal with your stress.

Set up a reward system

Reward yourself (with non-food rewards) each time you choose to do something else instead of giving in to your late night cravings or habit of eating.

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About the Author
Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...