How to stop PM SNACKING!!!

[kiss_andmakeup]

By most accounts I live a pretty healthy lifestyle...exercise regularly, eat a balanced diet (I"m a vegetarian but still make sure I get all my necessary nutrients), take care of my face/body/skin. My one vice is that gosh darn night time snacking.

 

I usually get home from work around 8-9PM. From 9pm to 12am I get the urge to snack constantly. Then I wake up and feel like I have to work EXTRA hard at the gym to work off the crap! Especially since I know that the WORST possible time to eat is right before bed.

 

What tricks have you guys found that help curb your late-night snacking tendencies?

[Daniel89]

Take up smoking! Lol, just kidding. I've heard that it takes 6 weeks to get out of a normal habit. You could try replacing the snacks with fruits I guess. Well, thats what I'm currently trying to do but sometimes its too difficult to refuse a chocolate cookie.

[bayouboi]

I used to eat sweets after every meal back when I was super unhealthy. These days I rarely have those same cravings. One of the things I did to break the habit was any time I got hungry, I would drink a full glass of water instead.

[norajane]

I don't keep "bad" snacks around the house. I don't buy them = I can't eat them.

 

I don't watch tv live, if I can help it. I DVR shows I want to watch, which means I can skip through all the commercials. I've noticed that advertisers show lots and lots and lots of food commercials at night, which trigger the desire to snack, even if it's not for the particular food they advertise.

 

I eat sunflower seeds in the shell as my snack, if I really feel the need. The empty shells then are evidence of how many I've had, so I don't end up eating too many. And they're relatively healthy snack-wise, since they have some fiber and iron, B6, some minerals and a little calcium. They are low in carbs, which are my downfall...eating carbs makes me want to eat more, again, later. And they satisfy the need for something salty/crunchy.

[TaraMaiden]

I have a theory, and that is, that we should not be sticking to three, traditional, regimented meals a day, but would do better to snack, or 'graze' as it's called.

Grazing can actually be much better for us, providing we use and consume the right foods.

 

Have a look at this link.

 

human beings are the only animals - in liberty of their own surroundings - that eat regular meals.

Every single other free animal on the planet eats when it needs to.

 

Herbivores eat all the time, because they need to break down the cellulose in their food to make it digestible, and extract the necessary nutrients.

Rabbits will even eat their first-stage faeces, because their digestive systems are not suitably efficient to break down their food to get everything they need from it, so they have a second go.

 

Carnivores on the other hand, hunt every 4 - 6 days or so, and rest between hunting to process and digest the protein, calcium and some fibre they get from their prey. In some cases, they are able to go back to the carcass time and again, to 'nibble' and top up.

Protein and calcium (from the bones) and the fibre from their prey's digestive system are sufficient to keep them going, and they don't have to eat as frequently.

 

We are omnivores, but there is a nutrition pyramid that we should follow, in order to eat the best foods for us.

As a vegetarian, you can get your proteins from plenty of sources other than meat - but if you feel the need to snack - maybe you should listen to your body, and adjust your entire day's intake, instead of focussing on something you perceive to be a problem?

I don't see it as one. I see it as something you may have to adjust and get used to.

Maybe it's just the way you work.

[Green]

Eat something with fiber low cals right when you get home like carrots and drink lots of water.

[xpaperxcutx]

Do you eat dinner?

 

Eat something low in calories and carb but high in fiber and protein. Like a cucumber & lean chicken salad. It will definitely tie you over as foods high in fiber and protein will reduce your cravings.

[kiss_andmakeup]

I have a theory, and that is, that we should not be sticking to three, traditional, regimented meals a day, but would do better to snack, or 'graze' as it's called.

Grazing can actually be much better for us, providing we use and consume the right foods.

 

Have a look at this link.

 

human beings are the only animals - in liberty of their own surroundings - that eat regular meals.

Every single other free animal on the planet eats when it needs to.

 

Herbivores eat all the time, because they need to break down the cellulose in their food to make it digestible, and extract the necessary nutrients.

Rabbits will even eat their first-stage faeces, because their digestive systems are not suitably efficient to break down their food to get everything they need from it, so they have a second go.

 

Carnivores on the other hand, hunt every 4 - 6 days or so, and rest between hunting to process and digest the protein, calcium and some fibre they get from their prey. In some cases, they are able to go back to the carcass time and again, to 'nibble' and top up.

Protein and calcium (from the bones) and the fibre from their prey's digestive system are sufficient to keep them going, and they don't have to eat as frequently.

 

We are omnivores, but there is a nutrition pyramid that we should follow, in order to eat the best foods for us.

As a vegetarian, you can get your proteins from plenty of sources other than meat - but if you feel the need to snack - maybe you should listen to your body, and adjust your entire day's intake, instead of focussing on something you perceive to be a problem?

I don't see it as one. I see it as something you may have to adjust and get used to.

Maybe it's just the way you work.

 

I completely agree and I am definitely already a grazer! Not really into having three large meals, I like to just eat a little at a time. Thanks for taking the time, your post was very informative. :]

[kiss_andmakeup]

Do you eat dinner?

 

Eat something low in calories and carb but high in fiber and protein. Like a cucumber & lean chicken salad. It will definitely tie you over as foods high in fiber and protein will reduce your cravings.

 

Like I said above I don't really eat on a breakfast/lunch/dinner schedule...I kind of graze throughout the day and have maybe 5 smaller meals. I usually pack myself a little meal for while I'm at work and break it up into two smaller meals (since I work from 1pm-8pm). Usually it's something like a small serving of hummous (1 - 1.5 oz) with a pita bread, some fresh fruit, a little bag of almonds, and a cup of yogurt.

 

Chicken is a no-go for me...I'm a veggie!

[xpaperxcutx]

Oops, sorry I just read you're a vegetarian. I'm a ovo pescatarian, so I eat eggs and sometimes fish for protein. If anything replace chicken salad with tofu, egg white or beans ( although eating beans at night is not very good since it's particularly high in carbs ( but one cup of red beans or mung beans shouldn't disrupt your diet)).

 

Anyways I have a good recipe-

 

Tofu lettuce cups with asian dressing ( the tofu replaces the chicken)

 

2 oz of tofu ( preferably firm tofu)

4 leaves bibb or iceberg lettuce

5 water chestnuts, diced

2 tbsp carrots, shredded

2 tbsp bean sprouts

 

( If there's a food you can't eat, you can always replace them with other low cal veggies)

 

Place all ingredients into lettuce leaves. Makes one serving.

 

Nutrition- 166 cal/14-20g of protein/10g carb/5g of fat/4g fiber

 

For the Asian dressing

 

1 tbsp peanut butter

1 tsp of soy sauce (preferably low sodium)

1/4 sesame oil

1tsp rice vinegar

1/2 tsp ground ginger

pepper to taste

and red chili paste ( Sricracha) for spiciness

 

( You can take out some of the ingredients if you can't find them or don't like them and replace them with something else like cilantro or some kind of herb)

 

Whisk and combine ingredients and drizzle into lettuce cups.

 

98 cal/ 4g pro/4g carb/8g fat/1g fib

[kiss_andmakeup]

Oops, sorry I just read you're a vegetarian. I'm a ovo pescatarian, so I eat eggs and sometimes fish for protein. If anything replace chicken salad with tofu, egg white or beans ( although eating beans at night is not very good since it's particularly high in carbs ( but one cup of red beans or mung beans shouldn't disrupt your diet)).

 

Anyways I have a good recipe-

 

Tofu lettuce cups with asian dressing ( the tofu replaces the chicken)

 

2 oz of tofu ( preferably firm tofu)

4 leaves bibb or iceberg lettuce

5 water chestnuts, diced

2 tbsp carrots, shredded

2 tbsp bean sprouts

 

( If there's a food you can't eat, you can always replace them with other low cal veggies)

 

Place all ingredients into lettuce leaves. Makes one serving.

 

Nutrition- 166 cal/14-20g of protein/10g carb/5g of fat/4g fiber

 

For the Asian dressing

 

1 tbsp peanut butter

1 tsp of soy sauce (preferably low sodium)

1/4 sesame oil

1tsp rice vinegar

1/2 tsp ground ginger

pepper to taste

and red chili paste ( Sricracha) for spiciness

 

( You can take out some of the ingredients if you can't find them or don't like them and replace them with something else like cilantro or some kind of herb)

 

Whisk and combine ingredients and drizzle into lettuce cups.

 

98 cal/ 4g pro/4g carb/8g fat/1g fib

 

Ooh that sounds delicious! Thanks!

[TaraMaiden]

I completely agree and I am definitely already a grazer! Not really into having three large meals, I like to just eat a little at a time. Thanks for taking the time, your post was very informative. :]

 

hey, no problem!

 

What you might like to investigate is maybe finding a way of determining what your alpha-wave rhythm is.

Some people are morning people, others are night-birds... so maybe you could see about matching your food intake to that. Or find out which foods are easily digestible at night, and which have a tendency to 'sit on the stomach' and not be processed so easily at night.

Generally speaking, our bodies slow down at night, to recuperate and re-charge, so while your body goes through a process of resting and "repair" other functions slow down or cease.....

This is why, when we have a head-cold, our symptoms are always worse first thing in the morning, and last thing at night.

Because the body's defence systems, with the adrenaline output, are taking a rest, and the immune system pumps up the action and goes into overdrive to fight off infections and invaders.

 

so it may depend on what your alpha waves are doing, as to how you should proceed, in a way that is more beneficial to you....

[USMCHokie]

I usually get home from work around 8-9PM. From 9pm to 12am I get the urge to snack constantly. Then I wake up and feel like I have to work EXTRA hard at the gym to work off the crap! Especially since I know that the WORST possible time to eat is right before bed.

 

Generally false...as long as the food isn't crap, eating at night won't have adverse effects...it's the quality and amount of food that matters, not the timing...like Tara mentioned, if you feel like you eat more at night, then eat less during the day to maintain a certain total daily caloric intake...

[reservoirdog1]

By most accounts I live a pretty healthy lifestyle...exercise regularly, eat a balanced diet (I"m a vegetarian but still make sure I get all my necessary nutrients), take care of my face/body/skin. My one vice is that gosh darn night time snacking.

 

I usually get home from work around 8-9PM. From 9pm to 12am I get the urge to snack constantly. Then I wake up and feel like I have to work EXTRA hard at the gym to work off the crap! Especially since I know that the WORST possible time to eat is right before bed.

 

What tricks have you guys found that help curb your late-night snacking tendencies?

A couple of things I do. I sometimes get the munchies around the same time of the night.

 

1. When the urge strikes, I first try drinking a glass of water. Sometimes what you're experiencing isn't hunger -- it's thirst. Water fills you up, hydrates you, and has no calories. You can't lose by doing that.

 

2. Avoid processed carbs during that time of the day. Fruits, veggies -- those are fine. But avoid bread, rice, chips, pretzels, stuff like that.

 

3. If I really feel like a SNACK snack that late at night, I often have a handful of almonds (the tamari/soy ones are great) and a few dill pickles. The pickles have next to no calories and, combined with the almonds, fulfill that "salty crunch" need that we all sometimes feel and would otherwise get from chips.

[Ruby Slippers]

I'm a firm believer in eating your calories during the day, while you are more active and burning them off. The times when I am in the best shape and staying trim are the times I finish all my eating at least 4 hours before bedtime.

 

If you are starving at the end of the day, you're not eating enough during the day. Add a small mid-morning snack and afternoon snack. Combine a protein and a fruit or vegetable. Do not allow yourself to eat in the four-hour window before bed.

 

Go one or two evenings like this and you will wake up very hungry. Then you can eat a heartier breakfast and have more time during the day to burn those calories off.

[threebyfate]

There's nothing wrong with snacking as long as you don't intake more calories than you can burn. If snacking is causing you to increase your caloric intake to beyond what's necessary, each time you feel like nibbling, do ten/twenty/thirty pushups, crunches or any kind of exercise you dislike.

 

Pavlovian reflex conditioning works!

[sweetjasmine]

What are you snacking on? And do you snack because you feel hungry/starving or because you're used to munching on something during that time of day? Do you get the craving because you want to eat or because you're hungry?

[USMCHokie]

I'm a firm believer in eating your calories during the day, while you are more active and burning them off. The times when I am in the best shape and staying trim are the times I finish all my eating at least 4 hours before bedtime.

 

I'd like to add to this by saying that if you save your calorie intake for the night time, you will tend to consume more because people are generally more sedentary at night than they are during the day. When you are sitting in front of the computer or television after a long day, it is easy to stuff your face full of food because you're basically not doing anything else.

[sweetjasmine]

I'd like to add to this by saying that if you save your calorie intake for the night time, you will tend to consume more because people are generally more sedentary at night than they are during the day. When you are sitting in front of the computer or television after a long day, it is easy to stuff your face full of food because you're basically not doing anything else.

 

The other thing about eating in front of the computer or TV is that you're distracted by them and you're thus less likely to notice how much you're really eating. If you take time to eat without doing anything else and focus on what you're eating, you're less likely to over-eat.

[USMCHokie]

The other thing about eating in front of the computer or TV is that you're distracted by them and you're thus less likely to notice how much you're really eating. If you take time to eat without doing anything else and focus on what you're eating, you're less likely to over-eat.

 

Exactly. Especially if you're snacking on "bottomless pit" snack foods that come in large containers or bags...you won't even notice how much you're eating until you're done and realize you killed half the bag of chips...hence the danger in eating straight out of the bag/box/can/bottle/etc...

[Ruby Slippers]

Yes, and studies have shown that when you are eating while doing other things (driving, digesting media at the computer or TV, reading), your body doesn't register fullness in the same way it does as when you pay attention to what you're eating.

 

And it's so true. I am sometimes guilty of eating my lunch or dinner at the computer while working to make a deadline, and half an hour later, it feels like I hardly ate anything. When I take the 15 minutes to sit at the table, though, and taste everything, I register as satiated very quickly.

[xpaperxcutx]

Or just chew your food longer.