Watching tv while inhaling a bag of chips? How to stop binge eating at night
Sick and tired of waking up in the morning only to remember that you ate 2 sleeves of Oreos, a bagel and a pint of ice cream before bed?
Are late-night binges getting the better of you? Do you find yourself mindlessly reaching for snacks (and then eating way too much of these snacks) long after dinner? You're not alone. Late-night binge eating is a common struggle that can be difficult to overcome.
With a focus on promoting a healthy relationship with food, my aim is to provide you with effective and sustainable solutions to stop binge eating at night. My strategies, backed by scientific research and expert advice, will empower you to take charge of your late-night eating habits and break free from the cycle of guilt and regret.
The biggest problem with binge eating has nothing to do with food
What’s wrong with eating too much food? Absolutely nothing. Food is delicious and should be enjoyed. This article is written strictly for individuals who binge on food. Meaning that they lose control when eating food, eat so quickly that they don’t taste the food and continue eating even after they are physically ill.
The issue with food binges is never about the calories. The downside of a binge is that it causes acute self-loathing. You wake up the morning after a binge and rip yourself to shreds for the lack of control, the calories consumed and the disgust with yourself. Acute self loathing obliterates your self esteem and pummels your mood. In other words, bingeing creates and then sustains self hatred and depression. For that reason, I’m offering advice on how to prevent a binge.
Why are you eating after dinner?
Most food binges are an attempt to manage an uncomfortable emotion or experience. We reach for food because it’s comforting and because we intend to eat only a small amount. Very few people set out to binge on food. It’s far more often the case that you start eating chips, which triggers a craving for chocolate, then you think ‘well, I’ve blown it now so I might as well eat a slice of pizza’ and then it spirals out of control. Identifying the emotion that precedes the binge can be very helpful toward gaining insight into why you might be bingeing.
Here are some questions to ask yourself before reaching for food after dinner:
Are you bored?
Are you feeling lonely?
Is it hard to unwind after a long day?
Are you looking to reward yourself with a treat?
Are you depressed or irritable and looking for a way to self-soothe?
Are you still hungry?
Answering these questions may help you to slow down your behavior before the binge eating picks up speed. Journaling about your emotions, especially after dinner, would be an excellent way of trying to figure out which emotions are most likely to cause binge eating for you.
Is food restriction setting you up for failure?
Be honest. How much are you restricting your food intake during the day? Either the volume of food or the types of foods that you will ‘allow’ yourself to eat.
Here are some eating patterns that could contribute to binge eating at night:
Avoiding carbs
Adhering to a ‘clean eating’ diet where you are not allowed to eat processed food
Following a strict keto/vegan/paleo/clean/counting-my-macros diet
Skipping breakfast or lunch
eating a ‘healthy’ dinner that is not intrinsically satisfying
Any or all of the above eating patterns could set you up for a likely food binge at night because you are hungry or unsatisfied. Maintaining a balanced eating pattern throughout the day can help prevent late-night cravings. Aim for three balanced meals and two nutrient-rich snacks to keep your energy levels stable and your hunger at bay. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals to ensure you're getting all the necessary nutrients your body needs.
Have you tried mindful eating?
Mindful eating is a powerful technique that can help you overcome late-night binges. By practicing mindfulness, you can develop a deeper awareness of your body's signals and make conscious choices about what and when to eat. Here are some mindful eating techniques to incorporate into your daily routine:
1. Eat Without Distractions: Avoid eating while watching TV or scrolling through your phone. Instead, focus solely on your meal and the act of eating. This will help you become more attuned to your body's signals of hunger and fullness.
2. Engage Your Senses: Notice the colors, smells, and textures of your food. Take small bites and chew slowly, savoring the flavors. By fully engaging your senses, you can enhance your enjoyment of the food and become more satisfied with smaller portions.
3. Listen to Your Body: Pay attention to your body's hunger and fullness cues. Eat when you're physically hungry and stop when you're comfortably satisfied. Trust your body's wisdom and give it the nourishment it needs.
Mindful eating is not magic and just because you’re eating without being on your phone doesn’t mean you won’t binge. But it’s a process of slowing down the speed of your eating and getting your more in touch with your experience.
Set yourself up for success
Now that we have covered some of the foundational aspects, let's explore practical strategies to help you stop late-night binge eating. These strategies will empower you to take control of your cravings and establish healthier eating habits:
1. Set a Regular Sleep Schedule: Establishing a consistent sleep routine can help regulate your appetite and reduce late-night cravings. Aim for 7-9 hours of quality sleep each night to support your overall well-being.
2. Practice Mindful Eating: Engage your senses while eating to fully experience and appreciate your food. Slow down, chew thoroughly, and savor each bite. By being present in the moment, you can better recognize your body's hunger and fullness cues.
3. Plan Balanced Meals: Ensure that each meal contains a balanced combination of protein, healthy fats, and carbohydrates. This will help keep you satiated throughout the day, reducing the likelihood of late-night cravings.
4. Stay Hydrated: Often, thirst can be mistaken for hunger. Stay hydrated by drinking an adequate amount of water throughout the day. Opt for herbal tea or infused water in the evening to satisfy any cravings.
5. Practice Stress Management: Find healthy ways to manage stress, such as deep breathing exercises, journaling, or talking to a supportive friend. By addressing the root causes of your stress, you can reduce the urge to turn to food for comfort.
6. Create a Relaxing Bedtime Routine: Establish a pre-sleep routine that promotes relaxation and prepares your body for rest. Avoid stimulating activities, such as using electronic devices or consuming caffeine, close to bedtime.
Get support!
Binge eating can cause low self esteem, depression and anxiety. Rather than trying to DIY your treatment, reach out to a qualified eating disorder therapist. In therapy, you can explore your emotions, coping skills and ultimately form a new relationship with food. Reach out!