When working with individuals for weight loss, one of the biggest struggles that patients discuss is their urge to snack late at night. Usually during the day they have no issues eating healthy. They have balanced meals, healthy snacks, had plenty of fruits and vegetables, and stayed hydrated. Then the evening comes and for some reason their fridge and pantry is calling them. If you struggle with this, then use these 5 tips to try to avoid late night cravings.

1. Have a Satisfying Dinner

One way to mitigate late night cravings is to make sure you have a balanced and satisfying meal for dinner. Something with plenty of fiber, protein, and healthy fats is a good way to balance your blood sugars and make you feel full so your stomach won’t start growling right before bed time. A good balanced meal could include grilled salmon with a side of roasted asparagus and baked sweet potato. Another example would be a large salad with grilled chicken, almonds, and a whole wheat roll on the side. For more information on how to plan your meals click (https://www.instagram.com/p/CNXmEL7FIYv/) or follow me on Instagram at jordanchenrdn for plenty of healthy tips and recipes.

2. Change Up Your Routine

Sometimes changing up your routine will rewire your brain to not associate a certain activity with snacking. For instance, if you go to the movies you may always want a soda and popcorn because this is what you associate going to the movies with. Certain cravings are sometimes just associated with your behavior in the evening, so instead of sitting down to watch TV (where you’re more likely to want to mindlessly eat), try instead to take your dog for a walk, lay down in bed to read a book, or make a to-do list for the next day. It’s difficult to rewire your brain, but disassociating snacking with your evening activity is helpful when trying to cut back on late night cravings. 

3. Practice Mindfulness

I preach how no foods are off limits, and it is satisfying to give in to your cravings once in a while. If you find that no matter what you do, you always have the urge for one particular treat in the evening…… then eat it! However, I don’t mean eat a whole container of something. Practicing mindfulness is very helpful when satisfying a craving. For example, if you love a bowl of ice cream in the evening, then have 1 scoop and serve it in a small bowl. Savor each bite and eat without distractions. This will allow you to feel more satisfied after having your treat so you won’t feel as much of a desire to reach for seconds (or thirds).

4. Keep Triggering Foods out of the House

Some people may struggle with wanting to binge certain foods if they are in the house. It helps to tell yourself no foods are off limits, but sometimes this is easier said than done. For instance, if you find that you can eat an entire package of Oreos in one setting, this may not be the best snack option to have around. If possible, keep this out of the house. However, if you have a strong craving for Oreos (or chips, or candy, etc.) then maybe you can go to the Gas Station to buy a single portion of it.