How to get rid of evening overeating
Overeating in the evening can be a common challenge for many people, but there are a few strategies you can implement to prevent it:
Plan balanced meals: Make sure you eat balanced meals throughout the day. Include a mix of protein, healthy fats, fiber, and carbohydrates to keep you satisfied and keep your blood sugar stable. If you use the Fitnesses app, then you don’t have to worry about this.
Regular meal schedule: Stick to a regular meal schedule. This can help you regulate your hunger and reduce the urge to overeat in the evening.
Avoid starvation: Avoid extreme calorie restriction during the day, as this can lead to intense evening cravings. Aim for a constant and sustainable calorie intake.
Mindfulness while eating: Avoid eating in front of the TV or computer, as this can lead to unconscious overeating. Pour yourself a portion of food and remove the pot from the vicinity, eat in peace without distractions.
Stay hydrated: Sometimes thirst can be mistaken for hunger. Drink water throughout the day to stay hydrated and try to drink a glass of water before reaching for a snack in the evening.
Portion preparation: If you plan to snack in the evening, measure the portion in advance to avoid unknowingly overeating from large bags or containers.
Choose Nutrient-Dense Snacks: Opt for healthy snacks in the evening, such as Greek yogurt with berries, a small handful of nuts, or our #1: Sunflower in the shell – opening the shell gives us the pleasure of doing something and reduces our tension while watching TV, and in an hour you can eat only 200 kcal of sunflower, compared to the 2000 kcal that you can get with sweets and salty snacks.
Limit the foods you have no control over: If there are certain foods that cause you to overeat in the evening, consider limiting their presence in your home or finding a healthier alternative.
Stay active: Engage in physical activity throughout the day. Regular exercise can help regulate appetite and improve mood, reducing the urge to overeat.
Identify overeating triggers: Keep a food diary to identify patterns or emotional triggers for evening overeating. Understanding why you overeat can help you develop strategies to address those triggers.
Relaxation techniques: Practice relaxation techniques such as deep breathing, meditation, or yoga in the evening to reduce stress and emotional overeating.
Brush your teeth: Brushing your teeth after dinner can serve as a signal that you’ve finished eating for the day and discourage further snacking.
Plan a distraction: Plan enjoyable evening activities that don’t involve eating, such as reading, taking a bath, or going for a leisurely walk. Even playing games can be helpful, basically anything that entertains you.
Get Adequate Sleep: Lack of sleep disrupts hunger hormones and increases cravings. Aim for 7-9 hours of quality sleep per night. With a lack of sleep, the body looks for energy through food that it did not get through sleep which increases the desire for high-calorie food.
Seek support: If evening binge eating is a persistent problem, consider seeking support from a registered dietitian, therapist, or support group that specializes in eating behaviors.
Remember that everyone’s eating patterns are unique, so it may take some trial and error to find the strategies that work best for you. That’s why it’s best to keep a food diary and learn about your behavior patterns. Be patient with yourself and focus on making gradual, sustainable changes to your eating habits.