Unneeded calories can be absorbed by snacking after dinner or bedtime if you are not hungry. This could be caused by boredom, stress, or tiredness. These tips can help you curb your evening snack cravings.
End the madness of mealtimes
Plan and shop for healthy meals throughout the week. According to your hunger levels and fullness, you will be less likely to overeat when you eat different foods throughout the day.
Get more fiber and protein.
You can feel fuller faster and longer if you eat protein.
One option is a breakfast of oatmeal and a cup of low-fat or fat-free milk with a handful of nuts and fruits. This will provide around 20 grams of protein. A couple of tablespoons of peanut butter (7g), half a can of tuna fish (16g), half a cup of black beans (7g), or a small salmon filet (4oz) (25g) can all be used to increase protein. For dinner, try to eat a smaller portion — about the size of a deck. A 3-ounce chicken breast (27g protein) or a 3-ounce top sirloin steak (32.6g protein).
In addition to helping us feel fuller, dietary fiber is also good for our intestinal and heart health. Whole grains, legumes like beans, lentils, and vegetables are all good sources of fiber. Nuts and seeds are also good options. The daily recommendation for dietary fiber amounts to 14 grams per 1,000 calories. This is approximately 25g for women and 38g for men.
Get to Sleep
Lack of sleep can affect glucose metabolism and hormones that regulate hunger, appetite, and body weight. Too little sleep can lead to tiredness and confusion with hunger. If you find yourself tempted to snack after eating a healthy dinner, your body may need rest. Adults should aim for 7 to 9 hours of sleep each night.
Before you pick up your fork, turn off the screen.
Screen time can encourage excessive food intake and mindless eating. While playing video games or eating in front of the television, you can distract from the food and reduce the number of hunger signals sent to your brain. You also have a lower chance of forgetting to snack.
Are You Still Hungering After Dinner?
Many people eat out of boredom, stress, or habit and not out of true hunger. Before you eat, ask yourself these questions: Am I hungry? Are you thirsty? Am I tired? Are you bored? Are you sad?
It’s okay to have a snack if you still feel hungry, even after considering all other options. Choose foods high in protein and fibre, and eat small amounts slowly and without distractions.