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

Consuming junk meals within the night is so tempting! Attempt these 20+ life like ideas that can assist you cease nighttime snacking, one small change at a time.

woman snacking on popcorn in bed  in pjs and curlers and slippers

In case you’ve examine my 100-pound weight reduction journey, that I consider the important thing to my success was reducing 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 once 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, but it surely allowed me to lose 100-pounds, keep that weight reduction, and nonetheless stay like a standard 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 stability 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 evening 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 identify.

If that resonates with you, you might be undoubtedly not alone! 

I’ve put collectively a listing of a bunch of the totally 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?” (If you’re, go forward & eat the apple! If not, 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 huge baggage & solely take one (this took me a variety of observe…I used to seize one…after which one other and one other…however ultimately I bought it right down to only one!).
  • Attempt a wholesome substitute (like a Greek yogurt popsicle as a substitute of a bowl of Ben & Jerry’s), however be sure that it nonetheless tastes satisfying!
  • Brush your tooth (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 when you watch TV.
  • Plan your treats for the week. You gained’t really feel like there’s a Cheetos scarcity if you happen to 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 evening when your willpower is weakest.
  • Observe leaving ONE behind (one Cheeto, one chunk of ice cream, one piece of sweet…it was necessary for me to observe stopping earlier than the bag/field was empty).
  • Select a soothing habits as a substitute of consuming (taking a bubble bathtub, studying a ebook, drawing, taking part in piano, Bible journaling, and so forth).
  • Recite 1 Corinthians 10:13 (my favourite Bible verse to fight meals cravings!).
  • Make a listing of “secure” 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 struggle meals cravings!).
  • Chew on a bit of minty gum as a substitute of consuming.
  • Retailer the meals you’re most tempted to snack on at evening in inconvenient locations (in a cupboard above the fridge, buried behind issues at the back of the freezer or fridge, hold them out within the storage, and so forth).
  • Stroll 1,000 steps earlier than consuming something (as you’ll be able to see, I bartered with myself a LOT!).
  • Set a sure time every evening when the kitchen is closed for the evening. Including a bodily barrier like a string throughout the doorway or a stool blocking the doorway may also help.
  • Be sure to eat a wholesome, high-protein breakfast. It actually does assist scale back cravings, even a lot later that night!

Setting Reasonable Expectations

One of many irritating components of constructing one small change at a time is that drastic change doesn’t occur shortly.

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

I’d encourage you to set life like expectations from the start, largely to save lots of your personal sanity!

You’ll not beat this behavior practising 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 evening after which one evening you cave.


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

Weight reduction is absolutely only one massive experiment on your self the place you might be determining the precise “components” that works greatest for you.

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

It’s time, observe, 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 struggle nighttime snacking?

We will be happy to hear your thoughts

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