Night Eating Topic
U1192389953
05/18/22
The issue im having is that i get really hungry at night or at like 3am. But its cravings for chocolate and junk food, its an addiction almost. What can i do about it? Any tips or tricks?
Dietician
05/18/22
replied to U1192389953
Hi there U1192389953-
Here are a few tips to help!
1. Make sure to eat regular meals to help prevent night cravings.
I mention this because some folks skip or delay meals in hopes of losing weight. And yet this can actually fuel a craving later in the day.
Not sure what a balanced meal looks like? This article can help:
https://www.mynetdiary.com/healthy-plate-method.html
2. If you have fueled yourself in a healthy way throughout the day and continue to have a craving, perhaps you are eating outside of physical hunger? Here are some things to do besides eating: https://www.mynetdiary.com/what-to-do-instead-of-eating.html
3. In case you haven't seen this article on handling late-night cravings: https://www.mynetdiary.com/late-night-food-cravings.html
Hang in there~ Joanna (MyNetDiary Dietitian)
U1192460899
05/30/22
It can be done!! I am a former night eater ,that worked nights for many years. When I started my weight loss journey 2 years ago, I cut night eating cold turkey. I close the kitchen by 7pm. I chewed a piece of gum, drink iced cold water, or tea.I never went back to it. I think with getting older too, my digestive system is too sensitive ,to handle late night meals. It takes time, the eureka moment will happen!
U1193936586
12/26/22
I never had night cravings until menopause. How do you handle cravings created by hormone fluctuations? Why do I crave almonds?
Dietician
12/27/22
Hey U1193936586,
Thanks for reaching out about your night cravings during menopause. Hormones play a big part in our body's self-regulation. Our bodies have a complicated internetwork of hormones that function in our bodies and change both monthly, seasonally, and throughout the life cycle. Appetite regulation can be impacted along with all of this. Also, cravings can be hard to understand also and there are many different ways to try to figure out cravings both from a psychological and physiological standpoint. Sounds like you are tuning in to how and what your body is craving and that self-awareness is key!
Now, having said all of that, what do you do when you have cravings, especially at night, when it likely doesn't help your weight management and health goals (like managing heartburn or reflux). Portion control, portion control, portion control. If you have a hankering for almonds, portion out a small amount in a small dish (I dig adorable tiny dishes and plates myself:), chew them mindfully, and savor every bite. If you feel like you must go back for more, it works out to be way fewer calories than eating them right out of the bag in an eating frenzy. And, if you do the eating frenzy, be gentle with yourself and learn from the experience. What can you do next time to set yourself up for success?
Want to explore late-night cravings more? Here are some of our articles on late-night eating.
https://www.mynetdiary.com/nighttime-snacking.html
https://www.mynetdiary.com/late-night-food-cravings.html
Keep us posted! Hope this helps! Brenda (MyNetDiary Dietitian)
U1194090294
01/06/23
I can so relate to Celia about snacking late night. That’s me now days. I look after my mum who is bed bound and has dementia, which can be stressful. I am strong during the day and try to eat the right food and most nights will have a salad with some protein but then towards the end of the night I’m dead beat and give into snacking.
CeliaBoston
01/09/23
I live in a small apartment. I find it helpful to take some fruit with me into the bedroom and nibble on it at night. At least with night snacks I avoid the kitchen. I find that I can control night eating rather than eliminate it.
CeliaBoston
01/09/23
replied to U1194090294
My mother is also bed bound with dementia.
Dietician
01/09/23
Hi CeliaBoston and U1194090294,
Sounds like you have stress from your caregiving role. I went through that stress with my mother. Here are some articles that offer strategies for dealing with stress outside of eating.
https://www.mynetdiary.com/diet-and-stress.html
https://www.mynetdiary.com/what-is-stress-eating-and-3-tips-to-overcome-it.html
https://www.mynetdiary.com/ways-to-stop-emotional-eating.html
Hope this info gives you ideas on how to take care of yourself as you care for someone else. Kudos to you for caring for your parent! Brenda (MyNetDiary Dietitian)
Night Eating
