How To Stop Overeating At Night

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You’re doing fine all day, and then nighttime hits and those munchies start to hit. Watch this video to find out how to control your nighttime overeating, and start to lose weight. Hi, it’s Ivana. Helping you get fit, healthy, and strong at any age. If that sounds good to you, please subscribe to my channel, and hit the bell to be notified when I post a new video every week.

Are you eating too much in the evenings, but you’re not sure what to do about it? If you can get in control of that nighttime overeating, it’ll help you lose weight. Overeating at night is a really, really common problem, and I’ve helped lots of my online coaching clients overcome it. I’m going to share some of those strategies with you today.

Avoid Your Triggers

The most important thing is to avoid your triggers.

We all have foods that we naturally gravitate to, especially in the evening.

Those things that we really, really enjoy.

For some people, it’s potato chips, and you might sit on the couch eating a bag. Other people like chocolate, or sweet things. Know what your trigger foods are, and if possible keep them out of the house entirely. If for some reason you can’t do that because someone else in your household really wants them there, then at least keep them out of reach, or ask that person to keep them away from you as much as possible.

Out of sight, out of mind.

Avoid your trigger foods.

Have An Evening Routine

Having a structured routine in the evening is really important. If you know what your dinner time is and you want to set a limit for that, so say you’re eating … for me I eat around 6:30, pretty early, since I have a young child. But, maybe you’re eating at 7:00, or 7:30, and then try to set a limit so you’re going to finish eating at a particular time. So you finish at 8:00, that’s it. Then, brush your teeth. That’s also, I’m going to add that as like a sub tip there. But, if you brush your teeth, perhaps with a minty toothpaste, you’re less likely to want to eat something immediately afterwards. Try to set a structured routine for your evening after your dinner, know that you’re going to brush your teeth, and perhaps you have a routine of reading, or doing some work, or taking care of your kid, or whatever it’s going to be. Create that structured routine for yourself in the evening, and try to stick to it.

De-Stressing Before Bed

De-stressing before bed is a great idea.

Not only does it help you relax and sleep better, but you’re less likely to give into over eating, or to be eating at all in the evening.

You want to distract yourself as much as possible, so something like meditation, it’s a great time to do that, at night so you can help calm yourself down. You can also do journaling, whether that’s on the computer and you’re just writing feelings, or anything if you’re feeling anxiety or stress, that’s a great way to relieve your stress overtime as well. You could be doing … I actually play piano in the evening.

I started learning piano late last year, and so in the evenings that’s one of the last things I do. That keeps me very busy. I can’t play piano and eat anything at that time.

Keep yourself busy, and just do something relaxing in the evenings so you’re less likely to overeat.

Eat Enough Throughout The Day

Make sure you eat enough throughout the day. This is really important.

If you hardly eat anything at all, all day, and then you’re going home and maybe you’ve had your dinner, but then it’s not a satisfying enough dinner.

Then, later on you’re craving more things, so it’s a bag of chips, or it’s a lot of chocolate, or whatever it’s going to be in the evenings. It’s really important that you manage your food intake throughout the day.

I actually have another video about reducing your carb cravings.

I’m going to include the link below which can be helpful for you. Have a look at that one as well.

It’s very important for you to manage your blood sugar levels throughout the day, and eat consistently, something that kind of keeps you, your energy levels up, and feeling good throughout the day. Then, you won’t feel like you’ve got tons of cravings, and you need to eat a lot in the evening.

Eat A Filling Dinner

You want your dinner to be satisfying for you, you want to have some protein, you want to have some fats included there. And, it’s actually a good time in the evening to have some carbs, because it can help relax you.

Just the combination of the three things, and it needs to be something that you find, like something that you really enjoy so that it’s satisfying enough.

Try to plan maybe two or three dinners that are reasonable for you.

You don’t need to do anything fancy. I’m not a cook at all, but I know which foods are going to feel good. I really enjoy sweet potatoes in the evening, sometimes I like fish, chicken, and that type of thing. I really enjoy asparagus, so those are foods that I like, and I know that I’m going to be satisfied by my meal in the evening.

Then, I’m less likely to eat anything later on.

Here’s something that you can create for yourself if you have say, an early dinner and then you want something later on, just not too long before bed that just kind of feels like a little bedtime snack that you want to have.

I often suggest to my clients to have something like cottage cheese and some fruit, because that can be quite satisfying as long as you can do dairy. And, yogurt and fruit as well is not a bad thing in the evening if you’re having a small serving.

Just something that gives you the routine of having a bedtime snack.

The other thing, like some of my clients are able to do just like a fruity herbal tea. For some people that’s not satisfying, but for other people just having a herbal tea when they have the desire to eat in the evenings, becomes something that replaces it. It’s a nice, it’s a little routine, it doesn’t add any calories.

It might be quite satisfying if you’re choosing a nice flavor or something like that. If you can incorporate some sort of bedtime snack, just something low in calories, let’s say 150 to 200 calories. Something that you find satisfying, and then you can say, “I’m just having this portion, and then I’m done. No more food for today. That’s it, I’m finished.” Then, that’s a great thing to do.

Let me know in the comments actually what you think might be a great bedtime snack, something that would suit you.

Overcoming overeating can be really tricky.

A lot of us have built up habits over time, that don’t serve us very well.

What we want to do is break those habits, and hopefully the tips that I’ve given you will assist you in starting that process.

If you want to find out how to stop overeating at night and how to stop carb cravings, this video will help. When you find out how to stop nighttime snacking and how to end overeating at night, you’ll find weight loss easier. This video will show you how to stop overeating and lose weight and how to stop food cravings that may be holding you back. When you stop overeating at night and binge eating you will be in control of your food intake.

You’ll learn strategies to end nighttime eating and how to stop overeating and lose weight. We’ll show you how to stop binge eating and lose weight. Find out how to stop binge eating at night, how to stop cravings, and how to stop overeating. When you quit binge eating and overeating at night you’ll be more likely to lose weight.



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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 8-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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