A bunch of people recently asked for my help w/ night eating. So here goes…
We’ve all been there. It’s after dinner. Not feeling physically hungry, but cravings kick in. And it feels like a force is pulling us to the fridge.
Here’s my NIGHT EATING CHECKLIST that can help…
Night Eating Checklist
✔️ Eat 3 Satisfying Meals A Day
This is the foundation. If you under eat during the day, you will struggle with night eating.
“Satisfying” meals are ones you enjoy eating and are in the right ratios:
a little protein + a little grain + lots of produce w/ a healthy fat topper.
✔️ Have An After Dinner Treat
End your evening meal with a little treat such as peppermint tea w/ a piece of dark chocolate or this stress busting snack mix. A post-meal treat can help signal “doneness.”
Success tip: Have the treat right after dinner & make sure to enjoy it while seated at the table eating from a plate to help stop the grazing-all-night habit.
✔️ Reset Night Cues
We train ourselves like Pavlovian dogs.🐶 When we do the same things each night, they trigger the same behaviors.
For example: If you sit on the couch and watch TV to unwind and then you eat a snack while you’re doing that… EACH AND EVERY TIME you sit on that couch watching TV you’ll be triggered to want to snack. Shake up your routine! Do different things, in different rooms, sitting in different spots.💥
✔️ Delay, Don’t Deprive
If there’s something you crave, don’t tell yourself you can’t have it. The minute you have a restriction mindset, it’s all you will want! Instead, promise yourself that if you still want the craving in the morning, you’ll have it. Most of the time the craving will have passed, but if not make it your breakfast.
For example: If you have a late-night craving for cookies, tell yourself that you can have a cookie for breakfast (crumbled atop Greek yogurt & berries)! Or if it’s that leftover pizza, have it with spinach & an egg. 😍
✔️ Get Cozy
Most often we aren’t hungry for food at night, we are hungry for being relaxed & cozy from a day full of stressors. Personally, I find cuddling in a heavy blanket helps curb my night eating. It’s a way to feel comforted & turn down the tempo of a hectic day.
Other ways to get cozy: Diffuse aroma therapy or listen to a Chill Vibes playlist.
Thank you so much for sharing this. Now I know what should I eat if I crave during the night.
DJ Blatner, RDN says
You’re welcome! Let me know how you’re liking the Night Eating Checklist! xx