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How To Stop Binge Eating At Night?

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Do you find yourself binge eating at night even when you’re not hungry? If you’re trying to lose weight and live a healthier lifestyle, this behavior may be extremely frustrating.

Binge eating at night is a common problem, but it is one that you may overcome with the right strategies. 

In this article, we’ll share some tips on how to stop binge eating at night so you could finally reach your weight loss goals.

How To Stop Binge Eating At Night

  1. Determine The Cause

    Binge eating at night is a common problem that may have serious consequences[1] for your health.

    If you are struggling with this problem, it is important to identify the cause so that you could find a solution.

    There are many possible causes of binge eating at night. It could be a result of stress, boredom, or hunger.

    It could also be a sign of an underlying medical condition, such as sleep apnea or depression. If you are struggling with binge eating at night, talk to your doctor to rule out any underlying medical conditions.

    Once you have ruled out any medical causes, you may start to address the problem. If stress is the cause, try relaxation techniques such as meditation or yoga.

    If boredom is the problem, find a new hobby or activity to occupy your time. If you are eating due to hunger, make sure to eat healthily.

  2. Find Your Triggers

    No matter what your reason for binge eating at night is, it is important to identify[2] your triggers so that you could learn to avoid them.

    Once you know what your triggers are, you may make a plan to avoid them or healthily cope with them. If you need help identifying your triggers, you may talk to a therapist or a friend who knows you well.

  3. Follow A Routine

    If you often find yourself binge eating at night, there’s a simple routine you could follow to help you break this unhealthy habit.

    First, try to eat a healthy[3] dinner that includes a balance of protein, carbs, and fat. This will help to keep your blood sugar levels stable and will make you less likely to crave unhealthy snacks later on.

    After dinner, brush your teeth and floss to help you feel refreshed and less likely to want to eat anything else.

    Try to find a relaxing activity to do that will help you wind down for the evening. This could be reading, listening to music, or taking a bath.

    By following this routine, you’ll be less likely to crave unhealthy foods at night and will be more likely to stick to your healthy eating goals.

  4. Plan Your Meals

    One of the best ways to stop binge eating at night is to plan your meals. This way, you will know exactly what you should eat for each meal and you will be less likely to snack on unhealthy foods.

    You may also try to avoid eating late at night by eating a healthy dinner and then brushing your teeth immediately after. This will aid in alerting your body that it is time to prepare for sleep.

  5. Look For Emotional Support 

    If you’re struggling with this issue, it’s important to seek emotional support. This could be in the form of friends, family, or a therapist. Numerous support groups are also accessible[4] both offline and online.

    These groups may provide you with helpful tips and advice on how to stop binge eating at night. If you’re ready to make a change, seek out one of these groups today.

  6. De-Stress

    If you’re a nighttime binge eater, you may be looking for ways to de-stress and stop this unhealthy habit. While there are many possible causes of nighttime binge eating, stress is a common trigger.

    When you’re feeling[5] stressed, your body releases the hormone cortisol, which could increase your appetite.

    This may lead[6] you to eat more than you need to, especially if you’re Turning to food as a way to cope with stress.

    Exercise, relaxation techniques, and counseling could all help you reduce stress and take control of your eating.

    If you’re struggling with stress-related binge eating, talk to your doctor or a counselor to get started on a treatment plan.

  7. Increase Food Consumption During The Day

    Eating regularly throughout the day may help to control your hunger and keep your energy levels up.

    It may also help to regulate your metabolism and prevent spikes in blood sugar that could trigger binge eating.

    So if you’re trying to break the cycle of night eating, make sure to eat several small meals or snacks throughout the day.

  8. Consume Protein Rich Foods

    Including protein at every meal is a simple but effective[7] way to prevent binge eating at night.

    Protein slows digestion and helps you feel fuller for longer, so you’re less likely to indulge in late-night snacking.

    Not only will this help you control your eating, but it will also boost your metabolism and help you build muscle.

    So make sure to include protein-rich food at every meal, and you’ll be on your way to healthier eating habits.

    Eggs, chicken, fish, legumes, and dairy are all good sources of protein, so choose whichever you like best.

    And if you’re struggling to get enough protein in your diet, you could always supplement with a protein powder.

  9. Stock Up On Healthy Snacks

    One of the most important things is to make sure you have healthy snacks readily available so you’re not tempted[8] to overeat.

    Fruits and vegetables, full-grain crackers, yogurt, almonds, and seeds are a few excellent alternatives.

    You should also try to avoid keeping unhealthy snacks like candy and sweets in the house. If you do have these types of foods, make sure they’re not easily accessible so you’re not as tempted to eat them.

    By stocking up on healthy snacks and making sure they’re easily accessible, you may help to prevent binge eating at night and stay on track with your healthy eating goals.

  10. Keep Yourself Busy

    While there are many strategies to help stop binge eating, one that is often overlooked is distractions.

    By keeping your mind occupied with other activities, you could take the focus off of food and avoid the urge to binge eat.

    There are many different[9] ways to distract yourself, so find what works best for you. Some ideas include reading, watching television, talking on the phone, and workout out.

    By finding activities that you enjoy, you will be more likely to stick with them and less likely to turn to food as a form of entertainment.

    Try implementing some distractions into your daily routine. With a little effort, you may take control of your eating habits and avoid overeating.

Conclusion

Overeating, the onset of obesity, and bad health have all been associated with eating at night.

Consider trying the suggestions above if eating at night causes you problems. Your ability to control your eating habits at night may be improved with their assistance.

References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Binge eating disorder. Date Of Update: February 22, 2022. Available from: https://www.womenshealth.gov/mental-health/mental-health-conditions/eating-disorders/binge-eating-disorder
  2. Symptoms & Causes of Binge Eating Disorder. Date Of Rwview: May 2021. Available from: https://www.niddk.nih.gov/health-information/weight-management/binge-eating-disorder/symptoms-causes
  3. Improving Your Eating Habits. Date Of Review: June 3, 2022. Available from: https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html
  4. Controlling Hunger and ReGulating Eating (CHARGE). Date Of Update: April 18, 2022. Available from: https://clinicaltrials.gov/ct2/show/NCT03678766
  5. Yvonne H. C. Yau and Marc N. Potenza. Stress and Eating Behaviors. Minerva Endocrinol. Author manuscript; available in PMC 2014 Oct 30.
  6. Ariana M. Chao, Ania M. Jastreboff, Marney A. White, et. al. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017 Apr; 25(4): 713–720. doi: 10.1002/oby.21790
  7. Janet D Latner and G Terence Wilson. Binge eating and satiety in bulimia nervosa and binge eating disorder: effects of macronutrient intake. Int J Eat Disord. 2004 Dec;36(4):402-15. doi: 10.1002/eat.20060. Available from: https://pubmed.ncbi.nlm.nih.gov/15558650/
  8. Snacks for adults. Date Of Review: August 20, 2020. Available from: https://medlineplus.gov/ency/patientinstructions/000338.htm
  9. Actions for Healthy Eating. Available from: https://www.ncbi.nlm.nih.gov/books/NBK219682/

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