Tips for Controlling Nighttime Eating

An occasional late night eating typically doesn't lead us to develop negative health consequences.  Also, when we consume healthier, low-calorie foods at night, our waste-line may not increase in size.  However, it is not uncommon for many of us to suffer what is called"night-eating syndrome" that generally occurs with many dieters.  This syndrome is characterized by an individual consuming a large amount of their total daily calories at nighttime.  It particularly occurs when the dieter does well with their food intake throughout the day, and then loses control at night as they devour larger amounts of calories before bedtime.  The result of this is increased depression, low self-esteem, and weight gain.

Tips for Overcoming the  Night-Eating Syndrome
Stop the vicious cycle of nighttime eating by following some of these suggestions:

• Consume three meals a day, plus 2-3 snacks  that have healthy amounts of calories.
• Make breakfast your heaviest meal.  This will keep you full throughout the day, and will prevent over-consumption of calories.
• Include the different food groups (a serving of grains, protein, milk, fruits and vegetables) at every meal, while limiting high-fat and highly-sweetened foods.
• Choose whole grain foods, such as oatmeal, whole-wheat bread, brown rice, and other whole  grain products that tend to keep you fuller longer.
• Eat your final meal no later than 6 or 7 p.m., depending on whether you have an early bedtime, or one a few hours later.
• Drink large amounts of water to help produce a feeling of satiety.
• Drink tea with a small amount of honey at night, which can lessen your body's feeling of hunger.
• Be aware that you may have an addiction to eating at night, for which you would have to make conscious effort to gain control of, or seek help for it.
• Go to bed earlier to prevent yourself from getting hungrier with the increased in the amount of time that you remain awake.

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