Many people have to eat late even if they are not hungry.
Eating late can make us absorb more calories than necessary and lead to weight gain.
Here are 10 things we can do to stop eating late in the evening or at night.
first. Define the reason
Some people eat a lot at the end of the afternoon or at night.
To change this habit we need to determine the cause of the problem.
Eating at night can be a result of excessive dieting during the day and lead to hunger at night. It can also be due to habit or boredom.
However, eating at night is also associated with some eating disorders, including and .
These two disorders are characterized by different forms and eating behaviors but can have the same negative impact on our health .
In both cases, people use food to control emotions like sadness, anger or frustration and they often eat even when they are not hungry.
People who eat insatiable also tend to eat a huge amount of food at once and feel uncontrollable while eating .
On the other hand, people with nocturnal syndrome tend to eat all night and wake up at night to eat, thus consuming more than 25% of their daily calories at night .
Both of these conditions are related to obesity, depression and difficulty sleeping.
Conclude: Dinner can be due to boredom, hunger, eating disorders and eating syndrome at night. Determining the cause will help you get the right steps to solve the problem.
2. Determined what inspires friend
As well as determining the common cause of eating too much, you may find it helpful to search for a form of event that establishes your eating behavior.
People often come to food for many reasons. If you are not hungry but still find yourself eating at night, think about what led to this.
Usually you will find yourself using food to meet the need not by hunger.
During nocturnal syndrome, our entire eating schedule may be delayed due to lack of hunger during the day .
An effective way to determine the cause of a late night snack and what triggers this is to write a diary of "food and mood" .
Keeping track of your eating habits and exercising with your emotions will help you determine how it works, allowing you to break any vicious cycle in your eating habits.
Conclude: Track behavior and determine what makes you eat at night. This will help you escape the vicious circle of emotional eating.
3. Obey one schedule
If you eat too much because you don't eat enough during the day, immersing yourself in your daily work can help.
Arranging time to eat and sleep will help us eat the distribution of food evenly throughout the day. So you will be less hungry at night.
Having a good sleep is very important for controlling food intake and weight.
Lack of sleep and sleep is less related to eating more calories and poor quality diet. In the long term poor quality sleep may increase the risk of obesity and related diseases .
Planning time to eat and sleep can help us separate the two activities, especially if you often wake up at night to eat.
Conclude: Having a schedule of eating and sleeping can help us escape the unhealthy cycle. This may be helpful if you do not eat during the day or tend to eat indefinitely at night.
4. Plan meal
As part of the schedule, a meal plan can also benefit you.
Healthy meal and meal planning can reduce the chance of spontaneous eating and choose the wrong food .
Eating plans can also reduce anxiety about how much you are eating and help distribute meals evenly throughout the day, which keeps hunger from getting worse.
Conclude: Planning meals and snacks can help manage eating and prevent hunger.
5. Seek emotional support
If you think you may have nocturnal syndrome or an insecure eating disorder, you may need professional help.
Professionals can help you identify the triggers and provide treatment plans.
These plans are often used (CBT), has been shown to be helpful for many eating disorders .
Creating a mental support network will also help you find ways to control negative emotions that make you eat a lot .
Conclude: For some people with eating disorders, seeking help and professional support may be the key to overcoming the problem of eating at night.
6. Eliminate stress
Worry and stress are two of the most common reasons why people eat when they're not hungry. However, using food to control your emotions is a bad idea.
If you find that you eat when you're nervous or stressed, try to find another way to let go of those negative emotions and relax.
Research has shown that relaxation methods can help control eating disorders such as nocturnal syndrome and insatiable eating .
Relaxation methods can be helpful such as breathing exercises, meditation, hot baths, yoga, gentle exercise or muscle tension.
Conclude: Instead of eating, try to resolve stress and anxiety by using relaxation techniques, gentle exercise or muscle tension.
7. Eat regularly throughout the day
Eating too much at night is associated with erratic eating patterns that can be listed as eating disorders .
Eating a regular plan during the day with a "normal" style can help keep it blood sugar stability.
This can also help prevent hunger, fatigue, irritability or lack of food, which can lead to uncontrolled eating .
When you are really hungry, you are more likely to choose the wrong food and choose foods high in sugar and fat .
Studies show that people who eat regularly (3 or more meals a day), control appetite better and lose weight .
Generally eating less than 3 meals a day is believed to reduce the ability to control appetite and food choices .
However, it is important to note that the results in this area are not uniform.
The best eating frequency to control hunger and the amount of food consumed may vary by person .
Conclude: Eating regularly will help you not get hungry and control your appetite and appetite.
8. Eat protein in every meal
Different foods can have different effects on our appetite.
If you eat because of hunger, supplement the protein At each meal can help you limit hunger.
It also helps you feel more satisfied throughout the day, leaving you unconcerned about food and helping to prevent night eating .
One study found that eating a lot of protein often reduced appetite by 60% and halved cravings in the evening .
This is the list 20 healthy foods rich in protein .
Conclude: Proteins are known to help us feel fuller longer. Adding protein at every meal can reduce appetite and night food.
9. Is not take snacks in the home
If you tend to eat junk food with high fat and high sugar, get rid of them.
If unhealthy snacks are not easily accessible, you will not eat much.
Instead, let those healthy food which you like in the house. Then when you want to eat you will have no other choice.
Good snacks that are handy if you feel hungry include fruits, berries, pure yogurt and cottage cheese.
They make you feel full and probably don't make you eat too much in case you feel hungry in the evening.
Conclude: Remove any unhealthy snacks from the house. Doing so will stop your snacks during the night.
10. Make yourself distracted
If you keep thinking about food because you feel bored, look for something else that you like to do in the evening.
This will help keep your mind busy.
Finding a new hobby or planning evening activities can help prevent stupid snacks at night.
Conclude: If you feel bored, try searching for something else that you like to do in the evening to keep your mind busy.
Message need to remember
Eating at night will make you load too much calories, causing obesity and poor health.
If eating at night is a problem for you, try the steps above to help you stop this.