Stop Nighttime Eating Binges

Nighttime eating can be detrimental to digestion, weight loss and energy levels.

In order to stop nighttime eating binges, it’s important to pay close attention to your daily eating habits and make appropriate behavioral and lifestyle changes that can assist your progress.

Eat breakfast

Eating breakfast can help to kick-start your metabolism and keep you from feeling ravenous later on in the day or night. One recent study showed that high-protein breakfasts can prevent binge eating, so opt for things like eggs, oatmeal, turkey bacon or protein-rich smoothies. In addition to eating breakfast, try to make sure your meal times are at regular intervals throughout the day — three to four hours apart — so you feel full regularly.

Keep a food journal

One of the best ways to prevent overeating is to keep a food log or journal. Since nighttime binges can often happen mindlessly in front of the television or while eating out, keep a record of all of your calories during the day. When evening rolls around, you’ll be less likely to go overboard if you can see that you’ve already met your calorie threshold for the day. If you haven’t yet, allow yourself a small snack.

Create a new habit

Nighttime binges are often the result of boredom, loneliness or thoughtlessness. Keep your mind and body engaged in a different activity to help train yourself into releasing the bad habit. When you would normally reach for the junk food, take a walk, hit the gym, work on a project or read. Even changing your behavior just a few times a week will help you create new and healthier habits.

Plan your meals and snacks

On a daily or weekly basis, plan out everything you’re going to eat. Be prepared by getting all of your ingredients ahead of time. When you know exactly what you’re going to consume each day, including your indulgences or snacks, you’re less likely to mindlessly binge in an effort to fulfill a food craving.