Got Evening Munchies? Try this.
Let’s get right to it! Despite all the diet culture messaging out there that tells you otherwise, there’s nothing inherently wrong with having a snack in the evening. If you’re hungry, by all means, choose something that will taste and feel good and eat it.
Often though, people tell me they don't feel hungry… they don’t feel good with the choices they’re making later in the day… and they’d like help figuring out a solution.
Here are 3 things to check in on or consider practicing:
Are you getting enough to eat earlier in the day? So often I see people who skip meals throughout the day in an attempt to watch their weight…only to find hunger pangs and intense cravings catching up with them later in the evening. Bodies need consistent and adequate nourishment to function optimally throughout the day and they're pretty adept at getting what they need, which is why this strategy typically backfires. Eating enough and making your meals balanced with some protein, carbs, and healthful fats can help minimize mindless evening grazing.
Are you eating foods you actually want and enjoy? Or are you, instead, trying to avoid certain foods because you believe you shouldn't eat them or they're "not on your diet?" Trying to avoid the foods you actually want to eat will leave your meals feeling boring and unsatisfying...thereby setting you up for wild cravings and overeating later on. It may seem paradoxical but giving yourself permission to eat the foods you enjoy without guilt can help you eat just enough to feel content. (Of course, if you have medical conditions that require specific dietary restrictions, be sure to follow those in accordance with your dietitian's or doctor's advice!)
Pro-tip: While you're eating foods you love, practice mindful eating. Try to slow down and tune into the sensory aspects of your meal to help make sure you’re fully present and your brain is truly registering (and enjoying) the experience of eating.
Practice “urge surfing.” Basically, you’re just going to take a 5-10 minute pause. This is not an attempt to trick your body into not eating—at the end of the 5-10 minutes, if you still want something to eat, that’s exactly what you’ll do. It’s more about putting an intentional pause between the initial urge and the action in order to give yourself space to make make an intentional choice.
Here's how it works. Set a timer for 5-10 minutes, sit or lie in a quiet place, and focus on your breath. As you breathe deeply, practice scanning your body to see if you can identify what you’re feeling and where it’s showing up in your body. When the minutes are up, decide if you still want something to eat or if another need has revealed itself. If it’s option one, go ahead and get something to eat. If it’s option two, decide how you can best meet the actual, underlying need.
These are just a handful of the potential solutions I look at and encourage my 1:1 superstars to practice when they're having trouble with late-night eating they don't feel good about…if you’re struggling to eat in ways that taste and FEEL good or finding it stressful, overwhelming or frustrating to figure out what or how much your body needs, be sure to reach out and find out how I can help!