I know that many of you reading this have had moments where you went on the hunt for snacks or treats to satisfy your cravings, but never quite found them. Or maybe they were so satisfying that you ate more than what was recommended. But regardless, you got there eventually with no issues.
This is exactly why I decided to write about why we binge eat and our best options to beat it (or not).
The Problem With Eating Too Much At Night
As anyone who knows me knows, I love food. While this isn’t exclusive to foods I like to cook, a lot of my meals are pretty much anything from burgers to pizza. When I don’t take time to prepare food for myself, I am rarely able to stop because of the hunger pangs that come with late night cravings.
This leads to me being on the lookout for quick snacks or something easy if I am feeling cranky. After all, nothing tastes as good as a delicious meal made from scratch! However, the fact that I am prone to impulse cravings throughout the night makes it difficult to actually stick to a diet plan. So when I find myself craving fast food or alcohol, I tend to overdo it. The result? More calories than I need, plus a huge spike in blood sugar levels.
This explains why it’s important to ensure that before bed, I make sure to make sure to consume enough protein, fiber, healthy fats, and plenty of vegetables. This will help regulate my blood sugar levels so I am less likely to overeat or obsess over something high in sugar.
The Solution Is Simple
When I finally started making these changes, I didn’t start off by cutting out unhealthy foods altogether. Instead, I tried to focus on consuming smaller amounts of different things. What I ultimately came up with was a balanced diet that included whole fruits, veggies, lean proteins, vegetables, and grains.
I also found that by doing so, I stopped having cravings at night and became much easier to resist the urge to go back to an evening snack when I could. Here are some other things to consider to achieve this goal:
Eat Plenty Of Protein – Try to aim for 30 g of fat per day. Studies have shown that people who eat a large amount of protein have higher levels of serotonin which can reduce feelings of anxiety and depression.
Eliminate Caffeine – Many people experience insomnia when their blood sugar levels spike after drinking coffee or tea. Try eliminating caffeine completely.
Eat Lots Of Vegetables - Most of us eat too many processed or sugary foods. Consider increasing your intake of leafy greens, berries, and dark chocolate.
Eat Whole Grains - Consuming too much refined carbs and sugars can increase blood sugar levels which can lead to weight gain and diabetes. Choose whole grains instead.
By incorporating these changes into your lifestyle, you’ll be well on your way to achieving a healthier relationship with food and a calmer mind overall.
How Can You Be Able to Avoid These Distractions?
There are certain habits that everyone should strive to avoid, including snacking on junk food. If you find yourself easily lured away from meals at night, try to incorporate different habits such as going outside, practicing mindfulness, staying hydrated, taking regular breaks from activities, or even starting a new routine every week.
If you still struggle with getting rid of those occasional nighttime cravings, then the first step is simply acknowledging that you might be experiencing them. Whether you’re struggling with wanting to reach for something sweet, want to munch on a bag of chips, or just feel hungry again, it’s okay to let go for a while. Just remember that there are ways to stay motivated and focused when you are stuck.
In addition to recognizing these thoughts, you may need to remind yourself that your brain isn’t working as efficiently as it once did. Taking small steps to improve your sleep schedule can certainly help you cope with the symptoms of binge eating. For instance, by exercising regularly, getting enough restful sleep, and eating healthily, you can build muscle mass which will help combat the hunger pangs that often accompany bouts of binge eating.
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