Are nighttime trips to the kitchen sabotaging your best efforts during the day? If so, here are 10 simple tips to keep you from derailing after dinner.
1. Don’t Skip Meals. Depriving yourself during the day almost guarantees you’ll be ravenous in the evening. Make sure to eat balanced meals and snacks throughout the day.
2. Allow Daily Indulgences. Along those lines, allow yourself a small treat during the day. If you have a sweet tooth, this will satisfy your craving and reduce the chance of a binge at night.
3. Post Your Goals. Whether it’s to lose 15 pounds or to be strong and well-nourished for an upcoming race, write your goal and post it in places you’d normally go to find snacks. Or, clip a picture or inspirational quote that speaks to you. This serves as a powerful reminder of what you ultimately want for yourself.
4. Write It Down. When you keep a food journal, you become more mindful of what you are putting in your mouth. You’ll be less likely to want to create a new nighttime entry that lists a bag of chips if you see how well you ate all day long.
5. Clear the Pantry. If it’s not there, you can’t reach for it in the evening. Sweep the kitchen of temptation and either toss it or put it away in a separate cupboard (upon which you post your goals and vision of your ideal self)!
6. Keep Boredom at Bay. Feeling bored and mindless munching often go hand-in-hand, so plan engaging after-dinner activities that make you feel satisfied. Note that many TV commercials are food-focused and can trigger cravings, so shut off the tube to avoid the urge to snack.
7. Go for Water. Many times when you think you are hungry, you are actually thirsty, so reach for water before food and see if that quells your appetite. Add a squeeze of fresh lemon or lime juice to give it some zing! Or, make herbal tea with raw honey your sweet evening treat. Enjoy it in a lovely mug so it feels extra special.
7. Suck on Candy. If a craving for sugar is strong, allow yourself to suck on one piece of all-natural candy or chew a piece of all-natural gum to keep your mouth occupied. The distraction will fool your body into thinking it’s getting a treat that’s much bigger.
8. Brush Your Teeth. You’d be surprised at how this works! When your mouth feels minty fresh, there’s often no desire to muck it up with food.
10. Plan Your Snack. If despite your best efforts, late-night eating persists, have a plan in place. Try enjoying a few gluten-free crackers with almond butter, so you don’t just reach for the first thing that calls to you. By doing this, you can transition to healthier options that become a habit!
What I Ate Mini Journal — http://www.amazon.com/What-Ate-Teal-Mini-Journal/dp/0307407217
Author’s content used under license, © 2012 Sprouted Content, LLC