Do you remember when Oprah said we should all just stop eating after 7 p.m.? Ugh.
You will eat after dinner from time to time the rest of your life. You will eat high calorie snacks in front of the tv. You will go to a wedding and eat dinner at 8pm, followed by cake at 10pm. You will be OK and what you are doing is completely normal.
But if your night eating is bothering you, here are three possible reasons why you can't get your hand out of the Doritos after 7.
1. You are hungry. You didn’t eat enough during the day.
This is by far the most common reason my clients eat at night!!
A simple hack to not eating after dinner is to start eating more (maybe a lot more) all day. More snacks. More food at breakfast and lunch.
2. You are eating like a fitness and health specialist during the day.
Breakfast: yogurt, granola and fruit
Lunch: Turkey sandwich on whole wheat bread and an apple
Dinner: Chicken breast on salad
After Dinner: M&Ms, Tortilla chips, ice cream, cookies, leftover pizza, and Combos
You are trying to “be good” all day, and are left largely unsatisfied by the food you are eating. By the end of the day you lose your will power, and your biology urges you to eat some high calorie foods that are also highly palatable.
A simple hack is to start eating your late night foods during meal times and snack times. You will always like these foods and it is ok to like them and eat them. Just add them in throughout the day, and you will likely not want as much at night (and you’ll get to enjoy them more!).
3. You are stressed and tired.
When we are stressed and tired, we are less able to regulate our emotions. When our emotions feel out of whack (let’s say there is a personnel issue at work) and we are tired, we often try to avoid the stress by eating.
Food becomes a method of avoidance. Avoid emotions. Avoid stress. Eat yummy food. But sadly food (and avoidance) never fix these problems.
A simple hack is to acknowledge whatever you are experiencing aloud.
Repeat a simple mantra in your head at night when you can tell you are a bit overwhelmed, stressed, or tired.
“ I am not sure what to do next at work. The next steps will become clearer with time. I will not always feel this way. I can eat right now even if I am not hungry. It won't fix the problem."
“ I am frustrated with the kids, and I am tired. I need to relax and spend time alone after they go to bed. I can eat right now even if I am not hungry. It won't fix the problem."
Naming and identifying the emotions like a scientist collecting data is the key. Don’t get caught up in how you shouldn’t be tired or how you shouldn’t eat after dinner. Just state the facts as they are. The emotions you don’t like will actually pass more quickly if you let them wash over you like a wave. The thoughts you are having will have less power too.
Stating these mantras aloud will also help you to start thinking about what WILL fix the problem or even if the problem can or should be fixed. And you will move to a place of action (or chosen inaction) with more confidence.
Thanks for thinking about this with me.
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