THE TOP 5 REASONS PEOPLE SNACK AT NIGHT:
- They didn’t eat enough all day because of lack of time, they “forgot”, they didn’t have access to food, etc. and then at night they are “starving”.
- Their minds are in the habit of night time snacking and it’s a hard habit to break. People can be conditioned to sitting in front of the TV/ computer/ with a book/ etc. with a snack. Often this type of eating is completely mindless eating. People will open a bag of chips or cookies, sit down and realize later they finished the bag. They don’t know how they could possibly have finished it, there is often guilt associated, and sometimes denial. They think, “Let me throw away the bag, hide the remains, or replace the item the next day hoping no one notices”.
- Their body gets used to having snacks at night, and the body craves what it is used to at a certain time. Things that are high in sugar, salt and fat are usually the biggest culprits; like ice cream, cheese, crackers, chips and chips, or how about Chinese food, pizza, and fast foods/ fried foods. The body is craving food, or a certain food, just like “Pavlov’s Dog”. The body wants what it thinks is coming.
- They are tired. When you are tired you get hungry, and because sugar acts as a quick source of energy, being tired can make you crave sugar. So people go get a snack and feel like they have the extra energy to finish their project, their book, make the extra updates to their social media outlets. What the body needs most is sleep, but people push the limits and burn the candle on both ends. Lack of adequate sleep is actually linked to obesity and many diseases.
- It’s so emotional! It can be quite comforting to snack each night with a friend/ spouse/ or kids and people don’t want to break that commitment/ relationship or disappoint that other person. It can be a reward system to the self, such as “I dieted all day so I deserve it”, “I am so stressed out so it’s OK if I eat this just this once”, or “I’ll just eat this now and start the diet tomorrow”. Food can also be comforting if it helps you get ready for bed. Remember “cookies and milk” from your childhood? Or a glass of wine with some cheese and crackers. These may be comforting, but also emotional if it reminds you of someone or a part of your life.
Avoiding the Night Time Snack Attack:
1. Plan ahead - eat 3 meals a day and plan for a healthy snack in the early evening to prevent the cravings.
2. Break bad habits - keep food in the kitchen, at the table, and at mealtimes. Do not allow yourself to bring food into the TV room or office. Just like the bedroom should be used only for sleeping (and a select few other things), the office should be used for working. Break the sugar cycle by eliminating high sugar foods for 3 weeks. By then you will have kicked the "addiction" and be eating a healthier diet.
3. If you do have a snack, plan in advance what it will be and how big it will be. Something that takes longer to chew will have a longer acting effect in your belly and you will eat less. Things that have fiber, protein, healthy fats will help stabilize your blood sugar throughout the night. Think of fruits with low fat yogurt or cottage, veggies with natural peanut butter or hummus, 1 slice of whole wheat bread with almond butter and slices strawberries, a handful of raw cashews with an orange.
4. Go to sleep. If you are really tired just turn off your mind, turn off the lights, and let your body rest and restore. Try exercising or yoga during the day, this helps sleep.
5. Seal the meal. After dinner have a small dessert or snack and then brush your teeth (and floss), have a cup of herbal tea ready, and don't have anything else. You are done. Congratulate yourself for a wonderful day and write down what you want to accomplish the following day.
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