Contents
Many do not like to have breakfast, but for some reason everyone dines. According to many, one wants to eat three times more in the evening than in the morning. Some people like to eat before bed. Scientists have found that for only 1,5% of people, food at night is the body’s need. For the rest, this is just a bad habit that you can get rid of.
Can I eat in the evening?
The following fact is interesting. It used to be thought that late eating promotes the most intense fat deposition. But research has disproved this assumption. Our body continues to absorb and spend calories, regardless of the time of day. For those who are losing weight, it is more important to maintain a calorie deficit and balance of BJU than a rigid meal schedule.
However, for a long time in history, the human body has been adapting to an active lifestyle during the day, which is why our body from birth prepares for a large waste of energy at this particular time. At night, our body must rest, and not process food (calorizer). The greatest danger to the figure in the event of an evening overeating lies in the sharp stimulation of the production of insulin, which helps to preserve fat, so all the calories that you ate in excess of the norm in the evening are stored in reserve. Together with weight, the likelihood of cardiovascular diseases and diabetes mellitus increases.
In the evening, you can and should eat, but the last balanced meal should be planned 3-4 hours before bedtime. It should fit perfectly into your needs and be lightweight. Before going to bed, you can have a snack, which should also not be a burden to the calorie intake of the diet. If you are in a calorie deficit, then this food will not be stored in fat.
Many make the mistake of adjusting their rhythm of life to someone’s invented diet, in which certain foods are prohibited or prohibited after 18:00. After a few days of a restrictive diet, a breakdown occurs, after which it is difficult to return to the regime.
How not to eat in the evening?
Last meals should be light and dietary. No fatty meats, flour products, legumes. People suffering from gastrointestinal diseases are not recommended to eat raw vegetables, but only thermally processed ones.
Plentiful late meals interfere with your body’s normal rest, lead to fatigue and lack of sleep, as the body is forced to work around the clock. This way of life is harmful to the gastrointestinal tract, because some foods that are harmless when consumed during the day are harmful when used in the evening or at night.
Probably, none of you wants to acquire a number of intractable diseases along with excess weight, right? Let’s figure out how to get rid of this stubborn habit so that our body does not work at night, but rests, as it should be. To do this, in this article, we have highlighted 6 techniques so that you can choose them individually.
Techniques for getting rid of the habit of evening overeating
1. Nutritional techniques
- Plan your diet. If your appetite appears in the evening, and in the morning you are not hungry at all, then you do not need to have a hearty breakfast. Make a light protein breakfast, and in the evening add a serving of complex carbs to protein and vegetables. In advance, in your Personal Account, determine what you will eat and in what quantity, so as not to go beyond the calorie content;
- Get into the habit of having a low-fat snack at night. Eat 1 g of low-fat cottage cheese 2-100 hours before bedtime, drink kefir, fermented baked milk or tea with milk. You can add sweetener, cocoa, cinnamon or vanilla to fermented milk products;
- Diversify your diet. The more interesting the meal, the more flavor combinations are present in it, the slower you eat, because every time you try each dish again. Most often, diets are thrown off, because they are boring and monotonous. But you already know how to count calories and know that while you are in deficit, you are not in danger of gaining weight. Try new recipes, calculate KBZhU in the recipe analyzer, create your base in your Personal Account and lose weight deliciously;
- Dinner fractionally, if you feel so comfortable. Before leaving work, have a light snack, such as cottage cheese, an apple, yogurt, a couple of breads, etc. At home – also a light snack. After 20-30 minutes – actually, dinner. Thanks to snacks, it is much easier to control yourself – you do not pounce on food or overeat;
- Drink a glass of water or a cup of tea before eating. The liquid creates volume in the stomach, and you end up eating less. Most importantly, measure out a small portion in advance and choose smaller plates. Overweight people often do not hear the signals from their body and tend to eat everything on the plate. A liquid, a small serving, and a small plate will help you outsmart yourself;
- Indulge in treats in reasonable amounts. The tougher the ban, the stronger the rollback. Therefore, set aside 10% of your daily calories for your favorite dessert, which you can truly enjoy.
2. Behavioral techniques
- Take a walk before bed. Fresh air will help to put thoughts in order and calm down, and in fact we often expect this from the evening “zhora”;
- Please the body, not the stomach. For example, opt for a fragrant bath instead of a cake with a cup of tea;
- Use the “Walk = Lose Weight” technique. It is noticed that the load of medium intensity improves mood, reduces appetite. A little physical activity stimulates the breakdown of fat, thereby reducing the need for food as a source of energy;
- Go to bed early. Sleepers have better moods, better insulin sensitivity, lower cortisol, and a lower risk of overeating.
3. Psychological techniques
- Overeating is the fruit of the prohibition on overeating. Do not create inhibitions for yourself. Avoiding food at night should be natural for your body;
- You know that you can do anything and food will not disappear from you. Make three lists: 1) what I want and can eat every day; 2) what I can eat in limited quantities; 3) that I shouldn’t eat yet. The first list is the natural and healthy foods in your daily diet, which you can diversify with foods from the second (more often) and third (less often) lists. The main condition is to remain in a calorie deficit and balance the BJU;
- The one whose life is full of eventful events and worries, who has many interests, does not overeat. You can visit theaters, entertainment centers, exhibitions. Make a list of 50 things that interest you and bring you joy (calorizator). It could be a walk in the park, a movie, your favorite music, a bubble bath, playing with a kitten – whatever. Every time you have a craving for food, ask yourself what you would really like. Perhaps the soul asks for dancing, but there is only cookies. Make time for your hobbies and activities that make you happy.
There are many reasons for overeating in the evening. Each person is individual and the task of each is to find something that will work for him. Some techniques are suitable for some, others for others. No need to try to cover everything, act gradually and see what is comfortable for you and brings results.