Just finished dinner, or can not control their mouth, with a takeaway, then a bottle of beer left hand, right hand a fried chicken leg…… How refreshing!
But every time I stand on the scale only to find that the thin self how gradually far away…
What about after dinner or after dinner? If you can’t stop eating late at night, ask yourself why this is happening before you can nip it in the bud, LiveStrong said.
There are two big reasons to lose control of your diet after dinner
According to the Mayo Clinic, eating after dinner can lead to weight gain and indigestion, which can affect sleep quality. There are two common drivers of late-night eating:
Mood: Do you snack while watching TV or scrolling through your phone? It’s easier to snack in the evening because you’re bored, stressed or tired, but your body isn’t actually hungry and doesn’t need more energy. So this emotion-driven diet may lead to weight gain. In addition, in these situations, you may be unconsciously eating and ignoring any cues that tell you that you’re full.
Physical hunger: How often do you feel like you eat “well” all day, but then come home and feel like eating all night? This may be another reason for your late-night cravings: Not eating enough or the right foods in three meals a day.
6 ways to stop eating after dinner
When we’re stressed, our bodies release cortisol, an appetitive hormone, which can lead to overeating and weight gain, according to Harvard Health Publishing.
Try some effective stress reduction techniques, such as yoga, meditation or exercise, or talk to a friend or therapist to reduce stress.
Take a walk after dinner
If you’re hanging out in front of the cupboard because you have nothing to do after dinner, it’s easy to get out of the house and take a walk. Not only will you get out of the habit of eating after dinner, but you’ll also get some exercise and some fresh air. Walking can also reduce stress, according to the Mayo Clinic.
To eat dinner
You’ve heard the phrase “eat less for dinner,” and yes, eating less for dinner has many benefits, especially when it comes to weight control. A study published in the February 2020 issue of the Journal of Clinical Endocrinology and Metabolism found that eating more for breakfast and less for dinner burned more calories.
But if you’re still hungry after dinner and you’re snacking all night, it doesn’t matter. So make sure you eat enough at dinner.
It is important to note that it is not only the quantity of food that matters, but also the quality of the food eaten. According to the American Journal of Clinical Nutrition, choose protein-rich foods for dinner because protein is one of the three macronutrients (the other two are carbohydrates and fats) that make you feel full. High-protein, low-calorie foods include black beans, tempeh, tuna, chicken and shrimp, among others.
Get enough sleep
When we don’t get enough good quality sleep, our health suffers. One immediate effect is our appetite.
According to the Harvard Health Journal, a lack of eye closure leads to an increase in ghrelin, a hormone that stimulates hunger, and a decrease in leptin, a hormone that promotes satiety.
Lack of sleep also leads to eating more foods high in fat and carbohydrates, according to a March 2016 sleep study.
Meals to eat
When we overlimit ourselves in eating throughout the day, it’s easy to overeat at night. Instead, eat a balanced diet. Include healthy carbs that are high in fiber (such as whole grains, beans, and fruits) and lean protein (such as chicken, eggs, lentils, and tofu) in every meal and snack.
Snacks just as well
If, after dinner, you realize you’re really hungry, or that you still have an appetite, offer yourself a snack without feeling guilty. Eat what you want, but keep portion control. Eating large amounts of food before bed can interfere with sleep and cause digestive problems.
It’s important to note that this is not a habit you need to develop.