'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Eating late at night is one of the habits that is on the rise among people who like to stay up late. Terms like "late-night cravings" have been getting more popular in the mainstream media. Eating late at night has been widely accepted by people around the world. If we too have ever experienced eating late at night, we will find out that we eat even when not hungry.
The habit of eating late at night can cause us to eat much more calories than our body needs, which can significantly add to weight gain. So in this article, we will discuss what happens to your body when you eat late at night. Along with that, we will try to provide you with ways to stop this habit.
Effective ways to stop eating late at night
We should remember that whatever we eat, our body metabolizes it to produce energy that helps us with our day-to-day activities. We usually go to sleep after eating late at night and thus, we don't have any physical activity. If we aren't active enough to use that energy stored by our bodies, then it will eventually be stored in fats. This is why eating late at night leads to unhealthy fat gain, which can have a very bad impact on our health.
Trending
Research has shown that eating late at night results in increased levels of blood sugar, affects our bodies' insulin resistance, as well as promotes the accumulation of bad cholesterol. Hence, someone suffering from cholesterol or trying to lose fat should try to stop the habit of eating late at night.
Here, we will try to present before you some effective ways to stop the habit of eating late at night.
1) Maintaining a routine
As boring as it may sound, our daily routine contributes a major amount to our overall well-being. If we are eating late at night, it might be because we have eaten enough during the daytime. Also, we feel like eating during the night because we are awake at a time when we are supposed to sleep. Regulating our eating and sleeping habits can help to regulate our circadian rhythm.
2) Identifying the triggers
Tracing the reason behind our nighttime snacking habits can help us to find its roots and finally, we can work to eliminate them. Eating late at night has also been linked to some eating disorders, such as binge eating disorders (BED) and night eating syndrome (NES).
These disorders happen when we eat even when we are not angry in a way to repress or eliminate emotions such as sadness, anger or frustration. Knowing exactly what is causing your urge to eat late can help you to come up with the most effective diagnosis.
3) Planning your meals
Planning your meals like your daily routine and sticking to it, can significantly help to divide your eating evenly throughout the day, which can restore your sleep habits and prevent late-night hunger pangs. Additionally, it helps manage weight and prevent obesity.
Having a planned meal plan can avoid anxiety about how much we are eating. The best way to do this is to speak to a professional dietician, who can give you a structured meal plan according to the needs of your body, and your personal goals.
4) Seek emotional support
Though overeating and eating late at night can seem like simple problems on the surface, the emotional strain that comes with it is of serious concern. If it is hard for someone to stop eating late at night, then it is wise to speak out. You can always start talking about it with a trusted friend, or a family member as they can give you an effective step to take.
If that persists, then it is best to talk to a professional healthcare professional who can develop an appropriate treatment plan. Taking emotional support will also help you to manage negative emotions in the future.
5) De-Stress
Stress and anxiety are two of the most common reasons that lead us to eat even when we aren't hungry to suppress our emotions. BED and NES are two of the most common eating disorders that lead people to eat late at night.
To eliminate stress and anxiety, the most effective solutions that you can make include practicing meditation, yoga, breathing exercises, and taking hot baths before you sleep. Also, having a consistent healthy exercise routine every day makes you tired, and inspires you to sleep early, avoiding getting hungry late at night.
6) Include protein in your meal
Adding protein to your meals is one of the first steps to starting a healthy routine. Protein is a very essential nutrient in our body, which is very crucial for muscle growth. Adding protein to your meal, like carbs and eating more frequently during the day reduces hunger pangs during the night, and prevents us from eating late at night.
Adding protein to your meals can not only eliminate the habit of eating late at night but also can help significantly in fat loss while on the way promoting muscle recovery.
Eating late at night leads to numerous kinds of eating disorders, and can lead to consuming excessive calories, obesity and negative effects on health. If you are struggling to prevent eating late at night, then these tips can not only help you to get over this habit but can also lead to maintaining weight.
These small changes include adding protein to your diet, practising meditation, identifying and treating triggers and also adding mild exercises to your day. In case, someone is struggling with BED or NES, it's always best to take professional medical help.
