The Harsh Truth About Evening Snacking

If you’re trying to lose weight, you may want to stop eating in front of the TV at night. A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.

Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm. Unfortunately, that’s long after you’ve probably completed most of your usual physical activities.

Late night meals and snacks also tend to involve less nutritious food choices. You’re more likely to open a bag of chips than to toss a green salad.

That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes. Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain.

Breaking the cycle will help you to eat healthier and slim down.

Try these suggestions for changing your eating schedule to one that supports your health.

How to Eat More of Your Daily Calories During the Earlier Parts of the Day:

1. Change your bedtime.

Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.

2. Drink water.

You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.

3. Go outside.

Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.

4. Choose delicious foods.

If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day.

5. Make it convenient.

A nutritious breakfast can be simple. Heat up leftovers from last night’s dinner.

Prepare the ingredients for a smoothie the night before and store it in your refrigerator.

6. Stop for lunch.

You’ll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus.

7. Carry snacks.

Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables.

How to Cut Back on Late Day Calories:

1. Plan your menu.

Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.

2. Cook at home.

Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar.

3. Limit portions.

Serve meals on individual plates instead of family style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room.

4. Leave the table.

Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk.

5. Focus on protein.

Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner.

For evening snacks, a little protein will help you to feel full and stabilize your blood sugar.

6. Brush your teeth.

Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning.

Knowing when to eat can make losing weight and eating a nutritious diet easier. Enjoy a hearty breakfast and lunch and lighten up on dinner and evening snacks with these strategies.

The Harsh Truth About Eating While You’re Distracted

You know that distracted driving is dangerous, but what about eating when your thoughts are elsewhere? A new study explains why you’re likely to snack more while you’re watching TV.

Researchers at the University of Sussex studied the impact of perceptually demanding tasks like watching TV or playing video games.

They found that subjects whose attention was engaged in another activity ate 45% more chips.

This supports the theory that your brain has a limited supply of attention, so it focuses on what seems most important. As a result, you keep on eating because you miss the fullness cues that your body is trying to send you.

Read this before another bag of chips or cookies disappears while you’re binge-watching or talking on the phone.

Paying closer attention to your eating will help you to maintain your weight and cut down on junk food.

How to Recognize When You’re Full

Feeling full depends on chemical changes in your body that take about 20 minutes for your brain to register. That sated feeling is designed to last for several hours, but many common habits can undermine the process.

Keep these tips in mind:

1. Understand cravings.

Distinguish between hunger and appetite. Physical hunger builds up gradually and subsides after eating. Emotional appetite and cravings come on suddenly and may be more persistent.

2. Slow down.

Sitting down and dining at a relaxed pace gives your brain a chance to know you’re full. Chew thoroughly and savor each bite.

3. Avoid crash diets.

Cycles of fasting and splurging confuse your body. Find a balanced regimen that you can stick with for the long term.

Other Tips for Non-Distracted Eating

Recognizing fullness cues will help you to make healthier food choices.

Take a look at some additional strategies for paying more attention to what you’re eating:

1. Plan ahead.

Creating daily or weekly menus may help. Use an online calculator to figure out how many calories you need, so you can stay in the middle ground between ravenous hunger and a post-Thanksgiving-style food coma.

2. Focus on fiber.

Unprocessed foods rich in fiber enhance your overall health and satisfy you with fewer calories. Fill up on vegetables, fruits, and whole grains.

High protein foods have a similar effect, so include them in each meal and snack instead of waiting for dinner.

3. Drink water.

It’s easy to confuse thirst with hunger. Have a glass before and during meals and anytime a craving pops up. Once your stomach feels full, it will be easier to resist temptation.

4. Shop wisely.

Speaking of temptation, keep junk food out of the house. Use a shopping list when you buy groceries. Stick to the outer aisles where you’re less likely to run into snack cakes and crackers.

5. Manage stress.

Create a soothing environment, especially during mealtimes. Talk about pleasant subjects or play soft music.

6. Work out.

Physical activity helps you listen to your body and regulate hunger. It also burns extra calories.

Aim for at least 150 minutes of moderate aerobic exercise each week.

7. Try again.

Changing your eating habits takes practice. Be patient if you slip up. You’ll recover faster if you stay calm and learn from the experience.

8. Talk with your doctor.

Your diet plays a major role in your physical and mental health. If you have trouble managing your hunger or other concerns about your eating habits, discuss them with your doctor or a registered dietician.

Paying attention to your food and how much you’re eating can transform your relationship with food and protect your health.

Put the screens away during mealtimes and pay attention to what’s on your plate. You’ll learn to listen to your body and enjoy your food more.

Learn more about your health online when you read the rest of our information here about: Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!