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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+ real looking suggestions 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, you already know that I imagine the important thing to my success was dropping pounds one small change at a time.

I attempted all the drastic modifications and, whereas a lot of them labored, the outcomes had been all the time short-term 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 an alternative.

My progress was slower than lots of the radical weight reduction journeys you examine, however I found one thing magical…

The modifications caught.

And I discovered I used to be truly educating myself to LIKE making wholesome selections.

It was fairly surreal at first, nevertheless it allowed me to lose 100-pounds, preserve that weight reduction, and nonetheless reside like a standard particular person (by that, I imply that I nonetheless eat fast-food french fries and Nutty Bars and revel in Netflix marathons…I simply have an superior stability of wholesome selections, 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 arduous sufficient to say no to meals cravings all day lengthy, however at night time 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 all the fruit snacks, sweet, chips, and Little Debbie treats that had been calling screaming my identify.

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

I’ve put collectively a listing of a bunch of the completely different small modifications I attempted as I labored on that behavior.

There’s an excellent likelihood 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?” (In case you are, go forward & eat the apple! If not, you already know it’s emotional starvation/cravings main you as an alternative). 
  • Solely seize one serving and put the remaining away (as an alternative 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 an alternative of enormous baggage & solely take one (this took me lots of observe…I used to seize one…after which one other and one other…however finally I acquired it all the way down to only one!).
  • Attempt a wholesome substitute (like a Greek yogurt popsicle as an alternative of a bowl of Ben & Jerry’s), however ensure that it nonetheless tastes satisfying!
  • Brush your tooth (as a result of issues simply don’t style pretty much as good when your mouth tastes like mint!).
  • Make it a rule to not eat whilst you watch TV.
  • Plan your treats for the week. You gained’t really feel like there’s a Cheetos scarcity for those who give your self permission to eat them all through thee week.
  • Eat your treats within the afternoon when your willpower is stronger as an alternative of at night time when your willpower is weakest.
  • Apply leaving ONE behind (one Cheeto, one chew of ice cream, one piece of sweet…it was essential for me to observe stopping earlier than the bag/field was empty).
  • Select a calming habits as an alternative of consuming (taking a bubble tub, studying a e book, drawing, enjoying piano, Bible journaling, and many others).
  • Recite 1 Corinthians 10:13 (my favourite Bible verse to fight meals cravings!).
  • Make a listing of “protected” meals (like apples, grapes, child carrots, and many others) 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 discuss within the 3Ps to struggle meals cravings!).
  • Chew on a chunk of minty gum as an alternative of consuming.
  • Retailer the meals you’re most tempted to snack on at night time in inconvenient locations (in a cupboard above the fridge, buried behind issues behind the freezer or fridge, preserve them out within the storage, and many others).
  • 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 night time when the kitchen is closed for the night time. Including a bodily barrier like a string throughout the doorway or a stool blocking the doorway might help.
  • Be sure to eat a wholesome, high-protein breakfast. It actually does assist scale back cravings, even a lot later that night!

Setting Lifelike Expectations

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

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

I’d encourage you to set real looking expectations from the start, principally to avoid wasting your personal sanity!

You’ll not beat this behavior training these small modifications for per 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 progress as an alternative.

You’ll really feel tempted to beat your self up whenever you’ve gone 2 weeks with out snacking at night time after which one night time you cave.


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

Weight reduction is actually only one huge experiment on your self the place you might be determining the precise “components” that works finest 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 modifications.

You are able to do this! One small change at a time.

What small modifications have you ever made to assist struggle nighttime snacking?

We will be happy to hear your thoughts

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