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ARE YOU A DAY/NIGHT EATER?
Can you go all day, sticking to your healthy eating plan
and exercise routine, but when the sun goes down you
head for the kitchen? Do you find that your attitude
towards your healthy eating habits suddenly change at
night? Do you tell yourself “I’ll start over tomorrow
morning"?

For many of us, during the day we can be just fine,
cruising along with a positive attitude, eating on track
and “in control". After the routine of the day is over,
the urge to eat sets in. Even though we can be
focused and committed to our healthy habits during
the day, nighttime can set us up to sabotage our best
efforts and we creep into the mindset of “a little won’t
hurt", or “I deserve it" at night.

It is important to become aware of the reasons why
nighttime eating is occurring. At night, are you bored?
Are you emotionally eating as a decompression from
the day? If so, find more satisfying ways to fill your
evenings and relieve your pressure from the day.
Some options would be to take a walk or go for a
swim (by yourself, meet friends or with your family,
take an evening class or become involved in a favorite
hobby (preferably one that keeps your hands busy!).
Watching television may be a favorite way to end your
day, but it also can be a set-up for you to indulge in
night-time eating than doing something that requires
movement and activity.

Another consideration might be that you are eating
dinner too early? Try eating the last meal of the day a
little later to see if this reduces the problem of
nighttime eating and after-dinner cravings.

If nighttime eating is a habit, this is the time to
exchange habits – nighttime eating for another healthy
habit. To break the habit of nighttime eating may take
some time, especially if it is a long-term habit you’ve
had.

Here are suggestions if you’re a Day/Night Eater:

Log your food. If it goes in your mouth, log it.
Before you eat that unplanned snack, review your food
log for the day. If you do this simple step, it allows
you a moment of pause from the autopilot of “going
for it" and view nighttime eating from a rational
standpoint rather than an emotional one.

Write it out. This is different than keeping a food
log. Write down your emotions and what is bothering
you. Many times if you can get in touch with your
emotions and what’s “weighing" on you, you find the
reason why you want to eat. Through writing, you
become aware of your emotions and what is driving
you to eat. As ALL of us know, food isn’t going to
solve any problems or soothe emotions. Usually when
you discover what is behind your desire (or urge) to
emotionally eat, that will decrease or eliminate your
drive for nighttime cravings. The simple act of pinpointing
what is bother you can be all that you need.