Late Night Snacking Tips

Unless you're a serious athlete who is fueling for a 2-3 hour morning workout, it can completely sabotage your fat loss efforts to engage in late night snacking. Metabolically, this is the time when your body is least in need of calories, and preparing for a significant decrease in energy expenditure. But for many of us, increased caloric consumption in the evening is a lifestyle habit, whether winding down from the daily stress with a bowl of ice cream, or chomping on pretzels during a weekly evening card game. Breaking this habit is simply a matter of empowering yourself with the knowledge and means to make better choices. To get you started, here are 7 tips to avoid nighttime overeating:

1. Choose a non-caloric alternative. Diet soda is definitely not a recommended choice, due to it's appetite increasing effect, but non-caffeinated tea comes in a broad variety of flavors, and a cup of warm tea can be a great evening sedative before bed. A quick cup of tea is virtually effortless to make, and can quell the appetite immediately.

2. Avoid boredom. Find an activity, such as walking, reading a short story or magazine, or researching a new hobby. Often, late-night snacking is a result of boredom more than caloric need, so keep your mind and body occupied!

3. If you must eat, choose snacks that are low in carbohydrate and high in protein, such as a few thin slices of low-fat turkey breast, a handful of fresh soybeans,a hard boiled egg, or 1/2 a container of plain, fat-free yogurt. These foods will be less likely to spike your blood sugar, but will keep you satisfied with less calories. It's OK to also include a healthy fat, such as a few olives, avocado slices, or sunflower seeds.

4. Identify snack triggers. For many people, watching TV is synonymous with a bowl of popcorn, a can of soda or beer, or a bowl of ice cream. A good alternative is to put a stationary bike or exercise ball by the television and exercise at a low intensity. Or multi-task by folding laundry, reading the mail, or writing in a diary. Anything that keeps the hands busy and away from the pantry.

5. Don't overly restrict calories at dinner. You might end up double-dosing on a snack later on if you leave the dinner table too hungry. Instead, make sure to eat a dinner that includes a large serving of vegetables, a moderate portion of whole grains, and a lean meat or protein source.

6. Don't sit down at the dinner table hungry. Snack on a piece of fruit or handful of healthy cereal while dinner is being prepared, and you'll be less likely to overeat or pack you plate too full. Make sure to graze on healthy snacks and foods during the rest of the day so you aren't too hungry when you get home from work or finish your daily routine.

7. Eat the majority of calories early in the day. During this time, your metabolism is highest and you will be more likely to use calories as fuel for your activities. Your appetite will be less high later in the day if you consume a complex carbohydrate (such as oatmeal) with a healthy fruit (such as strawberries) and a bit of protein and healthy fat (like natural peanut butter).

Remember, often we can get hungry simply because the body is used to a certain eating habit, and not because we actually have a nutritional need. To achieve a lean body, learn to identify these "cravings" and eliminate them from your diet!

Until next time, train smart,

Ben Greenfield

M.S. PE, NSCA-CPT, CSCS