How to prevent night time hunger

Eating too much food in the evening can lead to poor sleep, weight gain and lowered self-esteem if you feel you cannot control it.

DO NOT SKIP MEALS

• Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating.
• Recent studies revealed that when people ate three meals a day only 13% binged. When people skipped breakfast, 24% binged and when people skipped breakfast and lunch, 60% binged.
• In general, people who spread their meals throughout the day seem to be better able to control their eating.

SLEEP YOUR 8 HOURS

• Sleep is a regulator of two hormones that effect appetite
• One study reported a 24% increase in hunger, with excessive, uncontrollable cravings such as cookies and cake.

INCREASE YOUR FIBERS

• High-fiber foods can help you feel full for a longer period of time and cause satiety from fewer calories, since high-fiber foods generally take longer to digest.
• Consuming high-fiber foods at dinner can help you avoid nighttime hunger and lose weight.
• A 2005 review published in the journal “Nutrition” found that increasing fiber intake is associated with a lower body weight and body fat. High-fiber foods include fresh fruits and vegetables, whole grains, legumes, nuts and seeds.