1. Make sure you’re eating enough throughout the day. If you’re truly hungry at night, then you’re not fuelling your body enough during the rest of the day. Underfeeding yourself can actually lead to more intense cravings! If you’re eating filling & satisfying meals during the day you are much less likely to snack at night.
2. Make sure your meals, especially your dinner, include foods that help keep you full – such as fibre, lean protein and healthy fats. Great sources of fibre are veggies, legumes, and whole grains. Sources of protein are poultry, eggs, plain Greek yogurt, lean pork, tofu, fish and seafood, legumes and beans, and plain kefir. Healthy fats include avocados, nut butters, nuts and seeds, oily fish, olive oil, goat cheese. These types of foods are satiating and keep you full so that you don’t feel the need to snack.
3. Prioritize sleep. Get 7-8 hours of sleep per night. Not getting enough sleep can cause our hunger hormones to get a little out of whack. Our sleep deprived body then thinks it needs energy, and the first thing it usually craves is sugar to fill that energy need quickly.
4. Avoid alcohol at night. I know, that is exactly when you want to drink alcohol, but hear me out. Alcohol lowers your inhibitions and decision-making abilities, making snacks you’re not hungry for seem like an enticing option. Alcohol also disrupts your deep REM sleep, which then leaves you sleep-deprived, triggering those night-time cravings.
5. Brush your teeth! If you’re just snacking out of habit but are not hungry, brush your teeth. Floss! Use mouth wash. The whole 9. This will signal to your body that you’re finished eating for the day. Don’t underestimate the power of this simple habit! It’s not very enticing to snack after making your mouth fresh and squeaky clean.
If you try any of these tips, I’d love to hear how it went. Got other fitness and nutrition questions? Send them my way! I love to help you find ways to feel happy and healthy.