Friday, March 3, 2023
HomeWeight LossHow To Cease Nighttime Snacking {One Small Change At A Time}

How To Cease Nighttime Snacking {One Small Change At A Time}

Consuming junk meals within the night is so tempting! Strive these 20+ practical suggestions that will help you cease nighttime snacking, one small change at a time.

When you’ve examine my 100-pound weight reduction journey, you realize that I consider the important thing to my success was shedding weight one small change at a time.

I attempted the entire drastic adjustments and, whereas lots of them labored, the outcomes had been at all times non permanent and often, I ended up undoing any of the progress I’d made after which regressing some extra (within the type of gaining again much more weight than after I began!).

It was such a irritating cycle I used to be caught in.

After which I began making one small change at a time as a substitute.

My progress was slower than lots of the radical weight reduction journeys you examine, however I found one thing magical…

The adjustments caught.

And I discovered I used to be really instructing myself to LIKE making wholesome decisions.

It was fairly surreal at first, however it allowed me to lose 100-pounds, keep that weight reduction, and nonetheless reside like a traditional particular person (by that, I imply that I nonetheless eat fast-food french fries and Nutty Bars and luxuriate in Netflix marathons…I simply have an superior steadiness of wholesome decisions, too!).

One of many habits that took me a very long time to sort out was my nighttime snacking.

As a result of, goodness, it’s laborious sufficient to say no to meals cravings all day lengthy, however at night time it simply felt plain IMPOSSIBLE!

I used to be a grasp of nighttime consuming. 

The solar went down, my willpower was just about used up for the day, and I snuck to the cabinets, grabbing the entire fruit snacks, sweet, chips, and Little Debbie treats that had been calling screaming my title.

If that resonates with you, you’re positively not alone! 

I’ve put collectively an inventory of a bunch of the completely different small adjustments I attempted as I labored on that behavior.

There’s an excellent probability that a few of these resonate with you and a few of them don’t.

That’s regular! I’m all about trial and error in your weight reduction journey and simply studying what works for you, what doesn’t, and rising from there.

20+ One Small Adjustments for Nighttime Snacking

  • ​Ask your self, “Am I hungry sufficient to eat an apple?” (In case you are, go forward & eat the apple! If not, you realize it’s emotional starvation/cravings main you as a substitute). 
  • Solely seize one serving and put the remainder away (as a substitute of bringing the entire bag or field with you to the sofa/bed room).
  • Don’t eat something after 8pm.
  • Get particular person serving baggage as a substitute of enormous baggage & solely take one (this took me plenty of follow…I used to seize one…after which one other and one other…however finally I acquired it right down to only one!).
  • Strive a wholesome substitute (like a Greek yogurt popsicle as a substitute of a bowl of Ben & Jerry’s), however make certain it nonetheless tastes satisfying!
  • Brush your enamel (as a result of issues simply don’t style nearly as good when your mouth tastes like mint!).
  • Make it a rule to not eat whilst you watch TV.
  • Plan your treats for the week. You gained’t really feel like there’s a Cheetos scarcity in the event you give your self permission to eat them all through thee week.
  • Eat your treats within the afternoon when your willpower is stronger as a substitute of at night time when your willpower is weakest.
  • Apply leaving ONE behind (one Cheeto, one chew of ice cream, one piece of sweet…it was necessary for me to follow stopping earlier than the bag/field was empty).
  • Select a soothing habits as a substitute of consuming (taking a bubble tub, studying a ebook, drawing, enjoying piano, Bible journaling, and so forth).
  • Recite 1 Corinthians 10:13 (my favourite Bible verse to fight meals cravings!).
  • Make an inventory of “protected” meals (like apples, grapes, child carrots, and so forth) and ONLY permit your self to eat these meals after dinner.
  • Drink 8oz of water earlier than “permitting” your self to eat something.
  • Set a timer for 10 minutes when your craving hits and wait till it rings earlier than consuming something (that is the “pause” we speak about within the 3Ps to combat meals cravings!).
  • Chew on a chunk of minty gum as a substitute of consuming.
  • Retailer the meals you’re most tempted to snack on at night time in inconvenient locations (in a cupboard above the fridge, buried behind issues behind the freezer or fridge, preserve them out within the storage, and so forth).
  • Stroll 1,000 steps earlier than consuming something (as you possibly can see, I bartered with myself a LOT!).
  • Set a sure time every night time when the kitchen is closed for the night time. Including a bodily barrier like a string throughout the doorway or a stool blocking the doorway can assist.
  • Ensure you eat a wholesome, high-protein breakfast. It actually does assist cut back cravings, even a lot later that night!

Setting Life like Expectations

One of many irritating elements of creating one small change at a time is that drastic change doesn’t occur rapidly.

I understand how discouraging that feels once you’ve been combating your unhealthy habits for thus lengthy and it appears like you possibly can by no means make progress (keep in mind, I used to be a grasp yo-yo dieter!).

I’d encourage you to set practical expectations from the start, principally to avoid wasting your personal sanity!

You’ll not beat this behavior working towards these small adjustments for every week. Or perhaps a month.

As a substitute of anticipating your self to both be a nighttime snacker or not (the extremes), I’d extremely encourage you to search for development as a substitute.

You’re going to really feel tempted to beat your self up once you’ve gone 2 weeks with out snacking at night time after which one night time you cave.


Have a good time the 2 weeks of success you had, be taught from what occurred that night time you caved, and transfer ahead (with out the guilt).

Weight reduction is absolutely only one huge experiment on your self the place you’re determining the precise “method” that works greatest for you.

Let trial AND error be part of that and provides your self numerous time.

It’s time, follow, and consistency that may cement your new habits and make them lifelong adjustments.

You are able to do this! One small change at a time.

What small adjustments have you ever made to assist combat nighttime snacking?

Positive Recharge
Positive Recharge
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