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How To Cease Nighttime Snacking {One Small Change At A Time}

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How To Cease Nighttime Snacking {One Small Change At A Time}


Consuming junk meals within the night is so tempting! Strive these 20+ real looking ideas that will help you cease nighttime snacking, one small change at a time.

How To Cease Nighttime Snacking {One Small Change At A Time}

Should you’ve examine my 100-pound weight reduction journey, you already know that I consider the important thing to my success was losing a few pounds one small change at a time.

I attempted the entire drastic modifications and, whereas lots of them labored, the outcomes have 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 after 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 a substitute.

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

The modifications caught.

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

It was fairly surreal at first, nevertheless it allowed me to lose 100-pounds, keep that weight reduction, and nonetheless dwell like a traditional individual (by that, I imply that I nonetheless eat fast-food french fries and Nutty Bars and luxuriate in Netflix marathons…I simply have an superior steadiness 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 onerous sufficient to say no to meals cravings all day lengthy, however at evening 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 the entire fruit snacks, sweet, chips, and Little Debbie treats that have been calling screaming my identify.

If that resonates with you, you’re undoubtedly not alone! 

I’ve put collectively an inventory of a bunch of the totally different small modifications I attempted as I labored on that behavior.

There’s a very good 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.

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20+ One Small Modifications 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 a substitute). 
  • Solely seize one serving and put the remainder away (as a substitute 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 a substitute of huge baggage & solely take one (this took me quite a lot 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!).
  • Strive a wholesome substitute (like a Greek yogurt popsicle as a substitute of a bowl of Ben & Jerry’s), however make certain 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 received’t really feel like there’s a Cheetos scarcity in case you give your self permission to eat them all through thee week.
  • Eat your treats within the afternoon when your willpower is stronger as a substitute of at evening when your willpower is weakest.
  • Apply leaving ONE behind (one Cheeto, one chunk 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 a substitute of consuming (taking a bubble bathtub, studying a ebook, drawing, enjoying piano, Bible journaling, and so forth).
  • Recite 1 Corinthians 10:13 (my favourite Bible verse to fight meals cravings!).
  • Make an inventory of “protected” meals (like apples, grapes, child carrots, and so forth) and ONLY enable 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 speak about within the 3Ps to struggle meals cravings!).
  • Chew on a bit of minty gum as a substitute of consuming.
  • Retailer the meals you’re most tempted to snack on at evening in inconvenient locations (in a cupboard above the fridge, buried behind issues behind the freezer or fridge, maintain them out within the storage, and so forth).
  • Stroll 1,000 steps earlier than consuming something (as you may see, I bartered with myself a LOT!).
  • Set a sure time every evening when the kitchen is closed for the evening. Including a bodily barrier like a string throughout the doorway or a stool blocking the doorway might help.
  • Ensure you eat a wholesome, high-protein breakfast. It actually does assist scale back cravings, even a lot later that night!
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Setting Practical Expectations

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

I understand how discouraging that feels whenever you’ve been combating your unhealthy habits for therefore lengthy and it looks like you may by no means make progress (bear 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 save lots of your individual sanity!

You’ll not beat this behavior practising these small modifications for every week. Or perhaps a month.

As an alternative of anticipating your self to both be a nighttime snacker or not (the extremes), I’d extremely encourage you to search for development as a substitute.

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


Rejoice the 2 weeks of success you had, be taught from what occurred that evening you caved, and transfer ahead (with out the guilt).

Weight reduction is absolutely only one massive experiment on your self the place you’re determining the precise “formulation” 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?


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