Here are some more tips to help you curb late night eating:
3. Think about your day: Before you select something out of the cupboard, think about your day and ask yourself a couple of questions: “Did I consume too little calories today?” “Did I eat small frequent meals throughout the day?” “Did I consume enough water?” “Did I enjoy my dinner?” “Did I have a tough day?” “What do I really NEED?”
4. Watch your speed: Did you know eating your dinner quickly or while watching TV can increase your desire for food later? How you might ask? Imagine drinking a glass of 5 oz. of lean turkey, ½ a baked potato and chives, 1 cup of broccoli and water all mixed together in a high speed blender)! Ugh! J A sound pretty disgusting doesn’t it? When we consume our evening meal quickly or when we are distracted with other activities without allowing our brain to absorb the meal’s flavor and texture is equivalent to drinking your dinner! How satisfying is that?
Slowing the pace at which you eat can not only reduce your food intake, but also increase your enjoyment of food. By taking the time to savor the taste of your food and appreciate its aroma, texture and appearance, you make the process of eating much more satisfying. If you learn to derive more pleasure from eating this way. you should be able to end each meal feeling more satisfied with less food as well as limit your late night snacking.
Below you will find some additional tips to help you learn how to slow your eating speed!
How to slow your eating speed:
a. Identify how fast you eat (Set a timer for two minutes and count how long it takes you in between bites during that period of time)
b. Minimize your distractions. Turn the TV off. Also, pay attention to what you are eating (Pay special attention to where you are sitting or standing and the taste and texture of your food.)
c. Practice Deep Breathing in between bites.
d. Put your fork down in between bites
e. Drink water or use a napkin in between bites
f. Eat with your opposite hand (this can get messy!)
g. Enjoy conversation while eating
h. Cut food into smaller portions
i. Use a utensil to eat everything (I.e. Banana, Bread etc.)
5. Overcome the boredom: Often times when we eat late at night we are looking for something to do. If you determine you are dealing with APPETITE, consider engaging in another activity such as exercising, reading, playing a game, or going to bed early (even just brushing your teeth can help curb the APPETITE).
Stay tuned for Part III-Coming Soon
Comments are closed.