|CELEBRITY GOSSIP AND TRENDS IN WEIGHT LOSS...
Stop Midnight Munching!
Is a bedtime snack part of your nightly ritual? Do you routinely eat dinner late due to
work, exercise or family commitments? Many people find themselves falling into the
habit of eating at night, making it difficult to lose weight. Take a look at the following
typical reasons for nighttime eating and start making changes today!
A matter of time
Eating dinner less than two hours before you go to bed won't necessarily cause weight
gain, but it does mean that this meal should be the smallest of the day. It simply makes
sense to eat most of our calories when we're active during the day. If you find evenings
are filled with activities that push your dinner hour to a less than desirable time, try
Make lunch your main meal of the day, and choose a small sandwich with fruit or a salad,
a small plate of pasta and vegetables or even a bowl of cereal and fruit for your
Schedule a snack around a more appropriate dinnertime. Make sure the snack is packed
with nutrients and not just something quick you grab on your way out the door. Good
ideas include half a sandwich, yogurt or cottage cheese with fruit, a small baked potato
with salsa, or one to two ounces of low-fat cheese and whole-grain crackers. This healthy
snack will keep you going during the evening, and you won't be so famished that you
overeat when dinnertime finally arrives.
Pick up a healthy meal at the grocery store on your way home. Many supermarkets now
have excellent salad and soup bars, cut-up fresh fruit and vegetables, whole-grain
breads, and roasted chicken. Remember to choose small portions and avoid fried foods
or foods coated with fatty sauces..
Look at your entire day
Some people cut back their calorie intake so far during the day that they're literally
starving at night. Unable to choose small portions, they often fill up on high-fat snack
foods, overeat at dinner and give in to late-night snacking urges. If you're trying to lose
weight but feel evenings are your downfall, try these ideas:
Make sure to eat breakfast and lunch. Try to consume 2/3 of your total daily calorie intake
before dinner. If your goal is 1500 calories, that means you should consume 1000 calories
at breakfast, lunch and snacks; dinner should be no more than 500 calories. If your
evening meal occurs very late, downsize that meal even more and replace those calories
earlier in the day.
Include protein and small amounts of fat at breakfast and lunch. If you choose foods high
in carbohydrate, such as cereal and milk for breakfast and a yogurt with fruit for lunch,
you're setting yourself up for a protein-driven hunger attack. Add a slice of toast with
peanut butter to breakfast, and include a sandwich or legume-based soup with lunch to
provide more energy and staying power.
Include foods you enjoy in your daily food choices. Many people have tremendous
willpower during the day when working, then get home in the evening and fall apart. If
chocolate is your downfall, try a glass of chocolate milk with lunch. If crunching is your
urge, add a handful of nuts or seeds as an afternoon snack.
Eating when stressed
Overeating is a typical response to stress. Eating relaxes many people, and some use
eating as a way to escape the stress of the day. Instead of eating, try these ideas:
Cut back on caffeine intake to no more than one cup of coffee or 12 ounces of other
caffeinated beverages in the morning only. Drink water or vegetable juices instead and
you'll find you feel more relaxed and have more energy as well.
Practice a stress-reduction technique such as yoga or meditation on a regular basis.
Make sure that you're getting some form of exercise every day. Not only will exercise
make you feel better and help with weight loss, it also helps reduce feelings of stress.
Figure out alternate ways to deal with your emotions. If you eat when tired, try taking a
nap instead of eating. If you're angry, reduce that anger by writing down your feelings or
discussing them with a friend instead of wolfing down a candy bar.
When nighttime eating becomes a habit
If your normal evening routine involves sitting in front of the television with a bowl of ice
cream, popcorn or other snack, you've probably developed a bad habit. Like all habits,
eating at night can be difficult to change. Give yourself at least two months of trying
Don't watch TV at night. Work on a hobby, call a friend, read a book, go dancing. Research
has shown that the more hours of TV we watch, the more we weigh.
Only watch TV if you're exercising at the same time. That's right, get out the treadmill and
walk while watching your favorite show, or use your exercise bike when the evening
news is on. No exercise, no TV.
If you want to eat an evening snack, go to the kitchen, sit at the table, and eat your snack.
No TV while eating! Many of us snack mindlessly while watching TV. With this method, you
can still snack if you're really hungry, but it takes some effort.
Avoid any alcohol in the evening. Alcohol not only contains calories, it also increases our
appetite and reduces our resolve to change eating habits.
By: Lynn Grieger
|The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may
suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of
relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain
when you exercise, do not continue. The tools and information on the this site are not intended for women who
are pregnant or breast-feeding, or for any person under the age of 18.
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So many members ask me how to control social situations where food and your diet goals may be at risk... First off don't panic
this creates stress and can cause you to go all out and say "fuck the diet" but this should never be the case!!
If you want to be thin for your entire life you have to have self control and there are many tricks to doing this and this page
has them!! Also on this page the best choices to make when choosing appetizers at a social event ...