Nighttime Nibblers

Hey Everyone,

Here are some suggestions for helping that night time nibbling.....

(1) Distribute calories throughout the day
**Eat more foods during the day so you approach dinner with less hunger.
**Plan to eat lunch each day along with a lower calorie, fiber-rich mid-afternoon snack before leaving work
**Never skip breakfast, make sure you add protein to  your breakfast like a scoop of whey protein in your morning oatmeal.

(2) Calorie proof your home
**Clear home or problem foods like ice cream, chips, candy, cookies and all.
**Replace these foods with healthy alternatives like fresh fruit, veggies, whole grain crackers and breads.  Light string cheese, LF granola bars, LF yogurts and LF or SF pops and LF microwave popcorn.

(3) Plan a night time snack that satisfies you. 
**Having a satisfying nightly snack starts with eating a satisfying dinner - one that's filling and nutritious (increasing fiber makes meals more filling).  To maximize the fiber content of your dinner meal, add beans, whole grain foods, vegetables or fruits to your dinner.  Don't forget protein first! 
**Some healthy after dinner snacks could be frozen banana, low fat pudding, fruit, yogurt with SF syrup with fruit and granola
**Brush your teeth after eating to signal your brain eating is done for the day.

(4) Reset your night time routine
**Look at your food dairy daily to analyze nighttime habits that set you up for night eating
----watching TV in  your favorite comfy chair
----reading a good book and eating chips or buttered popcorn
----laying in bed, playing video games and eating ice cream

Changing these associations, such as changing chairs or even rooms for watching TV or deciding which rooms  you do not eat in.  Like the family room, bedroom are off limits for eating.

Hope this helps 

Take care,
Kathy

Thanks so much for the great ideas.

Rudie

Your Welcome Rudie,

You look fabulous my friend 

Take care,
Kathy

Good helpful hints, Kathy.  When I was told I had to increase my calories, I was amazed the difference it made when I had a morning and afternoon snack.  It's still a bit scary approaching dinner with limited calories, but planning has made that eversomuch more comfortable and I find if I have too many calories left at the end of the day I'm stuffed and may not want to eat everything I'd planned. 

This was my worst mistake, I would not eat all day and then eat all night....  I find it to be true now, if I get busy....

Take care,
Kathy

Hi Kathy,

Thanks for posting this.  Great information to remember.

I'm a nighttime eater.  Some people start their evening with an after dinner drink.  I've always started my evening with a snack that continues all night!!  It has been something I've really had to work on since my surgery.

Thanks!!

Hugs, Cathy

Kathy,

Thanks for posting this. The part about calorie proofing your home is what I've been trying to do. Slowly but surely I am weeding out all the bad carbs (the yummy pasta, rice and cereal). I'm taking it week by week and slowly phasing it out so when its gone I won't have anyone freaking out on why we don't have that kind of stuff in the house. If only the Chex Mix would disappear faster.

Next, I'm going to try the brushing your teeth trick. Every little bit helps right?