How to Stop Overeating at Night, Ep #002
Today we will be talking about one of my patients' most common challenges, which is overeating at night. Overeating at night is something we have all probably experienced. I know I certainly have. You know how it goes, you've eaten your dinner, gotten the kids to bed, and you're sitting down to get some work done or watch tv, the next thing you know you have eaten way too many chips or crackers, too much chocolate, too much ice cream, or even too many fruits and vegetables. Whatever it may be, you've eaten a bunch of things you didn't plan on eating, and you feel like you've undone some of the work you did earlier in the day or earlier in the week. Well in this episode we are going to add a tool to your box by covering 7 tips I have for what you can do to work on that nighttime eating habit. Which two will you start working on today?
Points of interest...
Is your overeating a sign of a bigger problem? [2:09]
Tip 1 - Eating regularly throughout the day [3:43]
Tip 2 - Planning instead of fighting it [6:06]
Tip 3 - Pick a time to stop eating [9:40]
Tip 4 - Brush your teeth [13:14]
Tip 5 - Cutting out alcohol [14:24]
Tip 6 - Change what you do at night [15:57]
Tip 7 - Change where you eat at night [19:06]
What to do with this information? [22:10]
7 helpful tips to change nighttime eating habits.
Here is a quick breakdown of the 7 tips that you can try to address your nighttime struggle with overeating! Listen to the episode for a more in-depth conversation about each of these tips. Let’s start at the beginning of the day by eating more regularly throughout the day. See if that helps you feel less hungry later in the day, making sure you're having protein with each of those meals. The next thing would be to have a plan of what you're going to eat, instead of fighting eating something, have a plan for a reasonable option that you think might make you feel full and satisfied that would be enjoyable for you to have in the evening after dinner so that you don't find yourself snacking too much.
Pick a time that you're going to try to cut off eating for the night. It doesn't have to be perfect, we are just working towards new habits. Check-in with yourself before that time cut off, and ask yourself if you're hungry. If you are feeling a little hungry, eat something reasonable at that point so that you're not overeating later. You could brush your teeth and you might also try gum, I find myself sometimes just wanting to chomp and gum can serve that role if you just need something to chew. You can cut out alcohol or reduce how often you're having it. Alcohol likes to bring friends (ie: snacks) and those friends are not helping you with your weight goals. Change what you do at night, change that behavior so that it's not something that involves eating. Last, but not least, change where you eat at night. If nothing else, you still eat but you're not eating distracted and you'll probably eat less when you're paying attention. You'll enjoy it more too!
Homework: What to do with what you’ve learned?
I want you to pick one of these habits to try for the next week and just see what it feels like. If you want to pick more than one, that's great. A lot of them go well together. You could do all of these, but pick at least one and try it at least for a week.
Now if you make a mistake and it doesn't work one night, that's fine. That's what try it means. You keep trying and you don’t quit. Habits take weeks to form and they become stronger the longer we do them. If you have a habit of watching TV and eating that may have been going on for months, years, or decades, and that may take a while to un-form. That is okay! It doesn’t happen overnight and it’s doesn’t up-happen overnight! Give yourself grace. This is just practicing and trying new things to see what works best to get you to the goals you have for yourself and your health. I can’t wait to hear about all of your success!
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