Night time food binges are something many people can’t resist. Even if you’ve managed the whole day sticking to your diet and getting an adequate amount of exercise, sometimes the urge to binge late in the evening wins over your will power! For some this can consist of a naughty snack after dinner, but for others it can involve over-eating late into the night when they should be in bed giving their bodies the rest it deserves. If this sounds like you then don’t worry! You’re definitely not alone and here I’ve got seven great tips to help you avoid this behaviour.
1) Always Eat Breakfast
This might sound obvious to many people but it’s surprising just how many people skip breakfast. Some will say they were too busy for a morning meal whilst others will use new diet restrictions as an excuse not to eat first thing. Whatever your excuse is, stop using it! If you are rushed in the morning then simply wake a little earlier and always choose a low fat, high protein option that will give you a boost before your day has really begun. Eggs are a great option, as is fruit. Or why not try making scrambled tofu with a selection of vegetables on brown toast – delicious!
2) Avoid Calorific Drinks
It is so easy to drink a massive amount of your recommended daily calories. Coffee, tea, sodas and juices can contain shocking amounts of sugar which can cause disruption to blood levels and leave you craving more of the sweet stuff.
3) Eat Regular Meals
Keeping your meal times regular will help your body to form a natural rhythm too. If you have breakfast, lunch and dinner at the same time each day then you will create a balance and your body will be less likely to crave foods at inappropriate times. You should apply this thinking to snacking in between meals too. Healthy light snacks are fine and actually encouraged to help regulate your metabolism but try to be consistent in this too.
4) Include Good Fats
It is important that each of your meals contains good quality fats and a decent amount of protein. Foods which contain good fats are nuts, seeds, avocados, olive oil and coconuts. Meat sources of high quality protein are chicken and fish but you can also get a more than adequate amount of protein from a vegetarian diet by consuming things like leafy green vegetables.
5) Sleep & Relaxation
Comfort eating is something everyone has been guilty of at some point and this can have serious detrimental effects on your diet efforts. Wherever possible, try to avoid stress during the day. Depending on your lifestyle this may be hard for you to achieve but there are several relaxation activities, such as yoga and meditation that can help. There is also a range of breathing exercises that you can do anywhere throughout the day to calm yourself. Making sure you have a regular sleep pattern is also key to avoiding over eating as when your body is well rested you will have a natural energy that will prevent your body from craving sugary snacks as a supplement.
6) Vitamins & Supplements
Taking vitamins and supplements cannot only help keep your body balanced with all the things it needs, but can also help prevent food cravings. For example, Omega-3 contains some essential fatty acids that are considered necessary for human health however the body can’t make this on its own. If you’re not eating enough omega-3 rich foods then you should definitely be taking supplements to counteract this. A daily dose of Vitamin D will help to regulate your hormones and balance your insulin levels. This will lead to less desire for night time binging and a generally improved sense of well-being.
Stick to these three tips and you’ll soon find that any desire to ruin your healthy diet fades away, leaving you with a body that will thank you for it!