One of the worst eating habits that cause weight gain is late-night Overeating. Use these simple tricks to curb and quit overeating at night.
Seven Tricks to Curb late-night Overeating
Have you ever heard of brushing your teeth to curb the urge to overeat late at night? Somehow, if you brush your teeth, you won’t feel hungry anymore, and you won’t destroy the cleanliness of your white teeth.
Although this theory is helpful for some people, it certainly does not apply to everyone, especially for those who experience strange cravings late at night. So, this moist health and wellness episode will help you curb your late-night hunger pangs by implementing a few tricks.
Everything starts with a good routine. The key to curbing late-night cravings begins with healthy living and good eating habits during the day. By making changes to your meal, you will find that you experience fewer food cravings in the middle of the night.
This is not possible only by drinking a lot of water. Although drinking enough water throughout the day is essential for hydration and body function, there is not enough scientific evidence to prove that thirst can manifest as hunger.
1. Eat a good breakfast.
Eating a good, hearty breakfast rich in protein, good fats, and carbohydrates is the key to feeling less hungry at night. Carbohydrates with adequate fiber, such as whole-grain toast or oatmeal, are good choices for a great start.
Eating breakfast with these nutrients makes you feel full and satisfied for longer. If you are in a hurry in the morning, you can prepare these nutrients in advance to start your day with a good breakfast. Experts suggest that you consume hard-boiled eggs cooked oatmeal during the week.
2. Include potatoes in your diet.
According to the satiety index of common foods published by the university biochemistry department, the satiety rate of boiled potatoes is much higher than other foods. Potatoes are surprisingly low in calories (a medium potato has an average of 90-100 calories) and can satisfy your hunger.
Potatoes can be included in a variety of meals without worrying about calories. By changing your carbohydrates (such as white bread or pancakes), include potatoes in your meals to feel more satisfied throughout the day and even at night.
As you determine your meals, include potatoes and foods from this list.
3. Have a good sleep.
Do you know enough sleep can affect the brain’s desire for food? According to a study, lack of sleep can significantly reduce the activity in the appetite control system in the frontal cortex and insular cortex in the brain when craving.
In the previous articles of the helpbestlife health section, we also said that lack of sleep affects the brain in terms of stimuli that lead to your tendency to overeat.
A recently published study proved that just 15 minutes of sleeping more than usual can significantly help weight loss. Sleep patterns are often associated with weight management. The Centers for Disease Control and Prevention estimates that the average adult needs 7-9 hours of sleep per night.
4. Plan your snacks.
Having a healthy snack at home means setting yourself up for success. Although this theory works, it can still lead to late-night snacking, leading to Overeating.
According to published studies, enjoy your usual three meals throughout the day and choose only one snack. Be in tune with what your body needs. A snack before lunch is a good choice.
5. Enjoy a light dinner.
Filling your plate with protein, healthy fats, and complex carbohydrates will make your body feel full for hours and reduce the desire to overeat at night’s end.
When filling your dinner plate, you should aim for 2 cups of vegetables, about 150 calories of protein, and 20-100 calories of fat. This formula gives you satisfying meals.
6. Think about why you are hungry.
Before you binge late at night, take some time to assess the cause of your hunger. This practice is visual eating and can help you determine your eating patterns and cravings. Are you starving, or are you just eating out of boredom?
In general, this practice can help you determine when during the day you are hungry so you can satiate your body at that time instead of letting the cravings get the better of you.
7. If you are hungry, split your snack.
Now that you have done all the necessary steps and feel hungry again, don’t worry. If you decide to eat something, choose a dessert that will satisfy your cravings, such as a sweet dessert with less than 150 calories, and divide it into several portions.
Choose a snack that makes you feel full and satisfied, so choose an option and divide it into several portions and eat them throughout the day instead of cramming it all at once.
