Weight Loss Tips For Late Night Snackers
Late Night Snacking Is A Leading Cause To Weight Loss Failures...
It's late, and you're on the verge of completing the last episode of Netflix—you've come too far to stop now, right? So, with the DVR in "play next" mode, you settle onto the couch. As your stomach growls, the kitchen offerings come to mind: microwave popcorn, leftover chicken and pasta, half a tub of hummus... Suddenly, you find yourself indulging in chocolate chip ice cream. But how detrimental is a midnight snack, really?
According to a study in Obesity, it's quite problematic. Researchers observed that staying up late triggers the body's internal circadian system, initiating hormone production linked to increased appetite, sweet cravings, and fat storage. Yielding to these late-night hunger urges for calorie-laden treats can result in significant weight gain.
Though the mechanisms aren't entirely clear, scientists suggest that these circadian appetite cues served early humans during lean times, favoring those who could store fat for survival. Today, with easy access to meals, those midnight binges are unnecessary. Here are three strategies to help you maintain your weight loss goals.
EAT FULL MEALS DURING THE DAY Avoid skipping breakfast or cutting back on lunch in an attempt to save calories. Research indicates that insufficient early-day calorie intake leads to higher calorie consumption at night compared to those who enjoy substantial breakfast and lunch. A study in Cell Metabolism, examining lab mice, suggests that confining calorie consumption to daytime hours, akin to the traditional three square meals, can help prevent weight gain, high cholesterol, and diabetes.
Now I have tested this myself and with many clients, intermittent fasting absolutely works and allows for a greater allotment at night if you like to eat more in the evenings. So if this is the case no big deal, be sure to have 2 FULL meals + any snack between (mainly protein/veggies)
GO TO BED EARLIER Prioritizing an earlier bedtime can positively impact your stress and hunger hormones. Adequate sleep not only helps curb late-night cravings but also facilitates the engagement of your willpower during the day, reducing the risk of gaining weight.
CHOOSE SNACKS & TV SHOWS WISELY It may sound trivial, but research from Cornell University Food and Brand Lab unveils interesting patterns. Those given popcorn while watching a sad movie consumed up to 55% more than those enjoying a comedy. Similarly, during adventure films, viewers tended to synchronize their snacking with the on-screen action, leading to increased munching. Consider switching the channel during intense moments, and if you must snack, opt for something healthy—like cut-up veggies and that tub of hummus.
Most importantly to note, is that the important thing here is that we learn to deny ourselves when we're wanting to lose weight. There are sacrifices that have to be made and if you're not fully willing to make them then taking a crack at it is going to end in you being miserable or upset because "it's just not working for you".
So I always tell clients before going into our programs to make sure you are mentally ready for change. This is an unpopular belief, however I've never seen it fail a client that is fully ready to commit to themselves.
