How to stop eating at night: causes and methods to refuse bad habit
If you like to visit the refrigerator at night, then most likely you have a downed diet. Probably, these are long breaks between meals – more than four hours, and then a mountain feast and a meal. And not the most useful products, because a hungry person often wants fatty, high-calorie and sweet food to quench his appetite faster.
Why to refuse night eating?
Excessive nutrition is not safe for health, and even more so overeating at night. It should be noted that not only the amount of food eaten is important, but also what you eat and when you eat. Evening food is not always true hunger. It can be a habit (reflex), often for company, or even as relaxation after a hard, busy day of work. And people with various diseases should be careful about their nutrition, especially outside the home, because there may be ingredients in the dishes that can cause various manifestations of food intolerance.
For example, those suffering from high blood pressure, cardiovascular diseases should carefully monitor the use of salt, spices and the volume of free fluid, because this can cause an increase in pressure. And people with various diseases should be careful about their nutrition, especially outside the home, because there may be ingredients in the dishes that can cause various manifestations of food intolerance.
So now, how to change your habits and stop eating at night?
1 Eat regularly – at about the same time. There should be three main meals. Don’t forget about snacking between them. Such a diet maintains a normal level of glucose in the blood, so there will be no feeling of hunger.
2 Do not skip breakfast — this is the main meal that is necessary for an active start to the day. Give preference to complex carbohydrates, for example, cereals (except semolina and instant cooking), coarse bread, etc.
3 Don’t eat for company. Or “adjust” the company to your meal.
4 Chew food slowly and thoroughly, so it is better absorbed. While you are chewing with feeling and really, a signal about saturation will come to the brain.
5 Choose healthy ways of cooking: cook, bake, stew.
6 Watch the portion size. To do this, choose small plates in terms of volume
7 Do not eat in front of the TV, computer or while reading. When a person is distracted, he does not notice how much he has eaten and chews food badly
8 If you are full, and the food is still on the plate – do not be afraid to leave it. It is not necessary to finish eating to the end. Next time, put less on the plate.
9 Do not buy food when you are hungry, it is better to write a list of necessities in advance and go to the store being full.
10 Pay attention to the labels. This applies not only to the freshness of the products, but also to the calorie content, fat content, sugar, salt. Remember that products that position themselves as PP, with zero fat content, etc. – often are not.
11 It is better to have dinner two or three hours before bedtime. Until specifically your bedtime. If you go to bed at 12 at night, then it is quite possible to eat at 9 pm.
12 Stick to a proper dinner. This is a protein product of low fat content, for example, fish and vegetable side dish. Vegetables are best consumed in stewed form to reduce gas formation and better digestion.
If you really want to eat something at night, and you can’t resist the desire, then 30 minutes before going to bed, drink a glass of a fermented milk drink of a small degree of fat content, but not fat-free (kefir, yogurt, ryazhenka, etc.). You can add a tablespoon of bran there.