How to get rid of the habit of eating at night.
Eating at night can have a detrimental effect on blood sugar control and can even be an obstacle to weight loss. Studies have shown that eating a lot of calories late at night can prevent you from losing weight.
Effects of overeating before bedtime
Eating too much before bed can cause a lot of problems, including:
Sleep disturbance
Too much food or drink before going to bed can cause heartburn or frequent toilet visits, which will disrupt sleep. Studies have shown that lack of sleep can negatively affect blood sugar levels and lead to increased A1C hemoglobin levels.
Lack of sleep can also affect hormones that regulate feelings of satiety and hunger. Insufficient sleep has been shown to reduce levels of the satiety hormone, leptin, and increase the production of the hunger hormone ghrelin.
If you don't get enough sleep, you may feel hungrier during the day and consume extra calories, which leads to weight gain.
Elevated sugar levels in the blood
Excess carbohydrates in the evening can lead to higher blood sugar levels in the morning. It is very difficult to regulate your blood sugar when you start the day with an increased amount of sugar in your blood.
The Russian diabetes Association recommends that the fasting blood sugar level (in the morning) for most people with type 2 diabetes is 80-130 mg / DL. If you Wake up with numbers above 130 mg / DL, it may be helpful to reduce your carbohydrate intake during dinner and especially before bed.
Prevention
Here are some strategies to avoid overeating before going to bed.
Eat regular food
One of the best ways to prevent eating late at night is to avoid skipping meals. Skipping meals can put you at risk of hypoglycemia (low blood sugar), as well as increase the desire to overeat in the future. Try to eat three balanced meals and an afternoon snack every day. This will help you feel less hungry at night. If you eat less at night, you will probably feel hungrier during the day.
It is often difficult to have Breakfast if the last meal or snack was a few hours before getting up. By reducing your intake at night, you may Wake up feeling hungry and ready for Breakfast. Studies have shown that people who eat large portions of Breakfast can reduce their weight and HgbA1c levels. Set a goal to eat Breakfast every day.
Delete trigger products
Are tempting products always in your sights? If there are certain foods that you like in the evening, don't buy them. Try to limit your consumption of what you already have in the house, and then when you're done, don't buy again. If there is no more junk food in that place, you won't want to eat it. Fill up your kitchen with healthy products. If you need a little snack, you need to choose from nutritious and satisfying foods.
To create a new habit
If every night, when you sit down to watch TV, you find yourself in the kitchen rummaging through the cabinets in search of a snack - stop watching TV at night until you get rid of the habit, or try to watch it in another room. Choosing a new location can help prevent your cravings and cravings for food. Try to choose places as far away from the kitchen as possible.
A great way to avoid eating late at night is to do light exercise after dinner - take a walk or ride a bike while listening to music. You can also try relaxing techniques like taking a bath or doing yoga. Try new activities such as reading a magazine, keeping a diary, or calling a friend can help reduce food cravings.
Other strategies
If you need (or want) to eat something right before bed, you can reduce the impact on your weight and well-being by choosing a healthy snack and limiting portion sizes.
Make your own snack
You may have tried everything and still want a snack or dessert. Make the dessert worthwhile and consider it a treat. If you eat dessert at night, chances are that you don't enjoy it as much as you would if you ate it on a case-by-case basis.
Make it an event - go for a little ice cream once a week. If you find that you prefer a little treat before going to bed, try to make it about 150 calories. · 1 container of low-fat Greek yogurt (can be frozen to make ice cream)
· 1 Cup low-fat pudding · 1 1/2 cups frozen strawberries (frozen fruit takes a long time to eat and is refreshing) · 1/2 Cup popcorn · 1/2 Cup ice cream
· 1 slice of wholegrain bread with a teaspoon of nut paste (almonds, peanuts, cashews)
· 1 piece of fresh fruit (the size of a tennis ball), 1 Cup of berries or 1 Cup of melon
If you've been struggling with weight loss all your life and can't stick to a plan because of emotional reasons or stress related to overeating, it may be helpful to consult a behavioral modification specialist. A therapist can help you provide the support, encouragement, and education that you need to make life-changing changes.
