We may be afraid of the dark, but what we eat in the dark might be scarier when it comes to our physical and mental health.
Millions of people report they often binge eat in the middle of the night. Binge eating is described as out-of-control consumption, and emotions of shame and guilt often follow it.
TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization with a “Real People. Real Weight Loss.®” philosophy, doesn’t want binge eating to destroy people’s good intentions to lose weight and adopt healthy lifestyles. It recommends techniques to control binge eating and, in conjunction, help others lose weight.
The two common root causes of nighttime binge eating are practicing unhealthy eating routines and being unable to manage stress properly.
Unhealthy Eating Habits
We may overeat at night to compensate for the lack of food consumed during the day. It is imperative to have enough to eat throughout the day, including three meals during normal eating times.
Meals should be full of fiber and protein, as fiber slows digestion, and protein helps release the “fullness” hormone. Meat, fish, eggs, cheeses, fruits, veggies, and whole grains should play a major role in our diet. Data suggests that high-protein meals during the day can cut the urge to binge at night in half.
Snacking in the middle of the afternoon is acceptable, as long as it’s in moderation. The trouble occurs when we mindlessly open a bag of our favorite snacks and start munching away. Buy single-serving bags of snacks or portion out of the large bag so the food is easy to grab and go.
If you find yourself reaching for more to eat after having three meals and a snack, try drinking a glass of water, coffee, or green tea. It’s easy to mistake hunger for thirst. Grabbing a healthy drink first will not only keep your desires at bay, but it may also help you be more mindful of your choices in the kitchen.
Inability to Manage Stress
Stress and binge eating often go together. Instead of reaching for that bag of chips or cookies after a long day, try calling a friend, walking or running outside, playing your favorite music, or journaling.
If work is one of your main stressors, try turning off your email notifications at night. If something like the evening news causes you negativity, opt to watch something else.
Another solution is to change your nightly routine. If you’re used to snacking in between dinner and bed, or to avoid doing the dishes, try substituting another activity, like light yoga or reading in bed.
If you get up in the middle of the night and stop in the kitchen, don’t be too hard on yourself. Tomorrow is a new day and a new chance to try to curb your cravings once again.
Visit http://www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.
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