I can’t stop eating at night. Psychological techniques of not eating at night

Late-night snacking is not good for your figure and is a big nuisance. good rest. But everything is fixable: the desire to chew at night is completely controllable. You will need to create a specific nutrition program for yourself, and in the future you will have to adhere to it as closely as possible.

Correct attitude towards nutrition

You need to eat in small portions, but often. The method is simple, but works wonders. To maintain energy throughout the day, you should eat your usual meals every three to four hours. Great if added to the diet more fruit and vegetables. Breakfast should not be skipped under any circumstances - without it it can happen during the day or at night when you go to the refrigerator in the kitchen easy access.

Should be added to the diet more protein. It is based on this normal exchange substances. Adding eggs, chicken, fish, beans or nuts to your snacks will help your body feel full faster and retain that feeling longer. In this way, nighttime trips to the refrigerator can be reduced.

Try to pamper yourself. It’s a terrible torment to be on a diet and dream about cake or chocolate every second. It is not surprising, therefore, that with dietary restrictions during the day, a person sneaks into the kitchen at night and eats much more than he should. In the first half of the day, you can allow yourself to eat a light cake or some cookies, evening time- yogurt with fruit.

You need to buy exactly as much food as you plan to eat in a day. Few people will run to the store at night to buy food if there is nothing left at home.

How to try to avoid late-night trips to the refrigerator

If you feel like you can’t overcome yourself, you can try the following method. Before you go to bed, prepare yourself a couple of snacks. This could be a small piece of lean chicken, light yogurt, an apple or a glass of kefir.

Try to train yourself to drink a large glass of water before your nightly meal. Your stomach will be full and you won’t be able to eat much.

Brushing your teeth has helped many people get rid of extra calories. Those who have been on a strict diet for a long time know how convenient way. If you brush your teeth, some strange mechanism turns on in your body, when you simply stop wanting to chew something. It seems strange, but it works.

Distract yourself from food with whatever you can. Instead of eating half an hour at night, try watching TV or reading a book or newspaper - this can help get rid of the habit of eating at night.

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Related article

Depending on the baby's character and temperament, night feedings may be discontinued. different ways. Complaisant, phlegmatic children can be weaned one at a time. Those who are attached to their mother, restless and sensitive are weaned for 1-2 weeks, gradually reducing the number of feedings.

You will need

• Baby, crib, pacifier, cup of water, ice.

Instructions

Before you stop your baby from night feedings, be decisive. Proceed carefully, consistently, but firmly. The baby feels well the mother’s mood and her confidence. You should not be cruel and use violence. At the same time, do not give in, at the slightest squeak, despair and offer the baby your breast.

Spend the evening hygiene procedures without active splashing and water games. 30-40 minutes before bedtime, feed your baby tightly and wait until he has a bowel movement. Bladder. Create a calming atmosphere: dim the lights, ventilate the room. You can leave the TV or radio on quietly.

Instead of feeding, rock your baby, sing a lullaby, pat him on the head, or use any other techniques of your own. Never offer your child a bottle of food, as this may reinforce a new bad habit. IN as a last resort You can give a little water from a cup or a pacifier.

If you have a child co-sleeping, simultaneously with the cessation of night feedings, it is necessary to put him in a separate crib. First, move the baby's crib, having first removed the longitudinal wall from it, close to yours. As soon as the baby gets used to his own sleeping place, his crib can be moved away.

If you lack patience and calmness, you can leave home for several days in a row for the evening or night, leaving the child to be put to bed by the father or another close relative. This is a tough but effective technique. Deprived of the breast and you, the baby is likely to throw a tantrum that usually lasts 2-3 nights in a row. On days 3-4, the baby will most likely sleep soundly all night, and we can assume that night feedings have stopped.

Usually the night feedings are the last ones left. You must not only wean your baby from the breast, but also stop producing milk. To do this, limit the amount of liquid you drink for several days (up to 1 liter per day), as well as the volume and calorie content of your diet.

A few days after completion breastfeeding You may feel tension in your chest. Express some milk to relieve bloating, then apply ice to your breasts and breasts for 10 minutes. axillary area. Don't overdo it: active and prolonged pumping can cause reverse effect and return the amount of milk received. Gradually increase the intervals between pumping until lactation stops.

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note

Do not stop night feedings and do not wean your baby:
if the child is sick;
if the child is teething;
during moving, change of climate and environment;
during the preventive vaccinations.

Helpful advice

If your child is very excitable and impressionable, contact your pediatrician for light calming therapy.

Sources:

• How to stop feeding your baby at night in 2019

In comedy series, they often laugh at late-night gluttons. Meanwhile, every third person on the planet after 22.00 begins to actively look into the refrigerator in search of a hearty snack. Nutritionists are sounding the alarm and strongly recommend giving up this habit. Let's figure out why eating at night is harmful.

Natural rhythms

It was so invented by nature itself that after a hearty dinner a person needs some time to prepare for bed. A break of about three hours allows the body to complete everything important processes, reduce activity and relax during sleep. Eating at night disrupts the natural rhythm and leads to unpleasant consequences. One of the first things to happen is the appearance of excess weight.

Heartburn

By evening, acidity in the stomach goes on the decline. And we can no longer digest heavy food. And this is exactly what night gluttons try to satiate themselves with. As a result, digestive system disorders occur. Pieces of food are thrown into the esophagus and irritate the mucous membrane. A phenomenon known to many – heartburn – occurs. If you are prone to it, it is especially important to refrain from night snacks. Otherwise, this symptom may be the beginning painful problems with the stomach.

Night sweats

Late evening work internal organs slows down. And digesting a late-night (usually high-calorie) snack will require a lot of energy. Trying our best, our body produces heat. This, in turn, causes sweating. For singles, this may be a minor trifle that will disappear with a morning shower. But for couples in love bad smell can make a noticeable gap in mutual understanding.

Insomnia

Another " side effect» Late-night snacking can cause insomnia. It appears when you eat a lot and very late. Everything again lies in a full stomach, incapable of rapid digestion. In addition, in the morning you will still be irritable and tired.

Solution

Cases are different, who can argue. You were late at work, didn’t have time to have dinner on time, you need to prepare for a difficult exam or project presentation... What to do? Don't go to bed with an empty stomach. This, by the way, can also provoke a number of health problems. In this case, nutritionists advise:

• If you need a late-night snack, choose healthy foods. Less fat and complex carbohydrates. No fast food or fried food. Choose vegetables, fruits and whole grains.
• Snack and eat - different concepts. Try to keep the portions not too large.
• Avoid alcohol and caffeine. These stimulants will interfere with your ability to relax and recover during sleep.

You may not have heard of nocturnal appetite syndrome (NAS).

It's not easy to understand those who might wake up late at night and begins to attack the refrigerator. However, oddly enough, many people have this problem. What are the ways to solve it? After all, not only the sleep-deprived night “eater” suffers from this, but also his budget :)

Nocturnal appetite syndrome was described back in 1955 by physician Grace-Wolf. He noted increased anxiety, worsening mood, and increased irritability in the evenings. These manifestations decrease after a heavy dinner at night. People with this syndrome also have impaired biological rhythms, hormonal background, general exchange substances in the body.

In Ukraine, night appetite syndrome is not a disease and pathological condition. According to various sources, the syndrome occurs in 10% of the population and does not depend on gender.

SNA is not as harmless as it seems, as it affects people's quality of life and leads to problems with the functioning of the stomach and intestines. Thus, people who tend to eat at night are prone to constipation and flatulence due to the fact that food that is poorly digested at night stagnates in the intestines and the processes of fermentation and putrefaction begin in it, causing secretion gases Also, eating before bed can contribute to the occurrence of gastroesophageal reflux disease.

Symptoms of night appetite syndrome

Several signs have been identified, based on the presence of which we can talk about the presence of SNA:

• lack of appetite in the morning;
• good appetite in the evening;
• periods of uncontrolled eating;
• waking up at night with the desire to eat something;
• restless, light sleep with frequent awakenings;

Possible causes of night appetite syndrome

American scientists have conducted several studies on this topic. An increase in serotonin transporter levels has been noted in the brains of patients suffering from SNA. Its increase leads to low postsynaptic transmission of serotonin and can cause disruption of circadian rhythms and feelings of satiety. Due to change chemical composition intercellular fluid of brain cells, a person may experience depression, anxiety, and hostility. These emotions merge with a feeling of guilt due to the feeling that such nutrition is incorrect and aggravate the problem on a psychological level.

Now we have to find out what is the root cause: daily poor nutrition or psychological disorder. Many who faced this problem noted that before its manifestation in their lives there were stressful situations and strong feelings. Those. the manifestation of SNA is associated with increased level anxiety and compensate for it by obtaining satisfaction from eating food, especially food at night.
According to researchers, heredity and hormonal changes can also play a significant role in sleep disorders and stress levels.

Other suspected reasons:

1. Adhering to a strict diet.
2. Poor nutrition.
3. Frequent stress, depression, anxiety.
4. Bad eating habits.

How to treat SNA and not eat at night?

Firstly, to do this, you need to contact a therapist who can help find out the root cause of the problem. Once the diagnosis is made, adequate treatment can be prescribed. You can also contact a nutritionist for correction and recommendations on proper nutrition and a psychotherapist.

Here are tactics that can be considered as an option when fighting SNA

Psychotherapy – it will help clarify the causes and symptoms of the disorder. The therapist will then help you identify ways to resolve the problem.
Consultation with a nutritionist - indicated if SNA is caused by dietary errors; he will help shape your diet and suggest measures that will need to be taken to return to normal image life.
Hormonal therapy should be carried out by an experienced endocrinologist and only if there are confirmed indications for it.
Selective serotonin reuptake inhibitors – Some studies have shown that these medications may help treat SNA. Research is underway early stages, but the results are positive.

[email protected] Administrator MEDPOST

“Eat breakfast yourself, share lunch with a friend, give dinner to your enemy.” Proverb

It's funny that the proverb doesn't say anything about what to do with a late-night snack?

Causes of nighttime breakdowns

Why do we find ourselves drawn to the refrigerator when night falls? Midnight eating is a way to eliminate the brain signals that are begging for satiety. In fact, to solve a problem, you need to eliminate the cause. Overeating at night can have several causes:

1. Wrong diet and illiterate distribution of portions per day - lovers of snacks at night often refuse breakfast, have little lunch at work, “swallowing” mashed potatoes and noodles on the go instant cooking. People allow themselves to relax in the evening. That’s when the stomach has a “holiday”. They use fried potatoes, pickles, chops...

2. Nervous situations and prolonged depression- stress is one of the motivators of the desire to eat at night in order to drown out heartache. Instead of looking for a source of positivity, many choose the easiest source of pleasure - food at night.

3. Incorrect operation body - eating before bed can be tempting for those who suffer from diabetes or gastritis. When there is an excessive level of sugar or acidity in the stomach, “breakdowns” occur, and the person runs to the refrigerator.

The question “how to stop eating at night” is asked not only by snack lovers, but also by everyone who watches their figure.

Eating at night is harmful!

Most people cannot eat at all in the morning, and easily skip breakfast. But it’s probably impossible to find people who don’t like to dine. Many people like to eat before bed, and attempts to “not eat after six” usually lead to breakdowns and irritability.

WITH medical point Overeating at night is harmful, as this leads to active production of insulin, a hormone that promotes fat accumulation. So it turns out that on the one hand, eating at night is bad, but not eating is also not good.

Therefore it is very important to find golden mean, that is, do not overeat in the evenings. They will help you solve this problem the following techniques, which can be divided into three groups - behavioral, dietary and psychological.

What does late-night eating do to us?

American scientists conducted an experiment. They divided several mice into two groups and fed them very fatty foods. There was only one difference: the first group was fed in the morning, and the second group in the evening. Both groups recovered.

But those who were fed in the morning recovered by 20%. And those who were fed in the evening recovered by 50%. This is what evening overeating is!

Dietary ways not to eat at night:

1. You can eat... but only low-fat foods

Usually this rule helps everyone, because the formation of fat in the body is influenced by the fat we eat. And if we eat less fat, it means there will be less of it in the body. Feel free to eat low-fat cottage cheese and meat, cereals with water - they are filling and do not affect excess weight.

2. Low-fat nighttime snack

If you eat a slice of lean meat with vegetables an hour or two before bed, nothing bad will happen. You can prepare it before going to bed delicious snack from 50 g of cottage cheese, boiled buckwheat, fermented baked milk and a couple of spoons of muesli. Its calorie content is only 130 kcal, and its fat content is 3-4 g.

3. Proper dinner

Surprisingly, the more abundant and fatty the dinner was, the more you will want to eat within a couple of hours. This means that it is unlikely that you will be able to eat enough at one time, so it is worth changing your tactics and eating small portions several times during the evening.

Before leaving work, eat yogurt or granola. When you get home, you can have a light snack. And in about half an hour - a full dinner. Thanks to this technique, it will be easier for you to control yourself at dinner and choose low-fat foods.

4. Varied food

The more components in your dishes, the more varied their flavor combinations, and the slower you eat. That is, you eat less food. Overeating is usually associated with taste monotony. We quickly get used to food and forget about it, which means we don’t notice the amount of food we eat. To diversify the dish, combine several types of vegetables, etc.

5. Pre-meal

There is a small dietary trick - if 20 minutes before a meal you eat a small piece of fish, lean meat or cottage cheese with bread plus a glass of kefir, then at dinner you will be full much faster and will be able to control yourself. This happens because animal protein in combination with starch, it always gives maximum satiety with a minimum of calories.

If you don't want to "eat" extra calories, drink a glass of milk or mineral water 15-20 minutes before dinner in small sips.

6. Allow yourself treats in reasonable quantities.

Sometimes our overeating is associated with our desire to indulge. But treats are not designed to saturate our body; they are created to give us pleasure and lift our spirits. It is always fatty or sweet foods that affect the formation of extra pounds.

To avoid overeating treats, savor each bite slowly to savor the flavor.

7. Instead of food - herbal tea

Brew yourself some mint tea - its incomparable aroma and refreshing taste will curb your cravings for uncontrollable late-night eating!

8. Last meal without spices!

Do not add spices and herbs to the dish during the last meal - they exacerbate the feeling of hunger and increase appetite.

9. Mini dessert

After dinner, treat yourself to a light dessert - a small piece of dark chocolate, low-fat yogurt, fruit. This food will lift your spirits and help you fight your nighttime appetite.

Behavioral techniques of not eating at night

The main task is to organize food and make it less fatty and plentiful.

10. Walk before bed

Often evening overeating is caused by the desire to calm down, and not to be satiated. After all, as you know, food calms you down. But not only food can calm you down, for example, a walk on fresh air works no worse.

11. Make your body happy, not your stomach.

Body treatments, such as a bath with aromatic oils, massage and shower. They call pleasant sensations, which means they reduce the need for “edible” pleasure.

12. Walk more

Physical activity perfectly improves mood, invigorates and reduces appetite. But the loads should be moderate, for example, health walking, which will reduce the need for food and start the processes of fat breakdown.

13. Go to bed early

The secret is simple - the earlier you go to bed, the less you eat. A good sleep facilitates weight control.

14. Inhale the aroma!

Aromatherapy or incense sticks will also save you from evening overeating. Use soothing scents - lavender, mint, chamomile.

Psychological techniques of not eating at night

A lot here depends on our thoughts and attitude towards food.

15. “I can do anything”

If a person knows that it is possible to eat at night, he will not overeat, but if he is sure that it is impossible, he will constantly break down.

16. No time to eat

The modern pace of life often simply does not leave time for food, so why not use it with good intentions. Go to the movies, theaters and exhibitions more often - this will cheer you up and save you from unnecessary calories.

17. Out of sight

One of the most simple ways fix your diet and start life with clean face- throw it all away junk food, which is hidden in kitchen cabinets, refrigerators and freezers.. It’s better to put vegetables and fruits in a visible place; snacking with them won’t be so scary.

18. I'm the slimmest!

Imagine yourself slim and beautiful, attractive and charming. Would such a girl really eat enough at night?

19. Fridge stickers

Place stickers in a visible place that will indicate bad habits. Look at it always when you want to break your decision, let such a written reminder deter you.

20. Photo on the refrigerator

Glue the photo to the refrigerator. The options can be very different: very fat woman, the kind of person you never want to become, or, on the contrary, a girl with ideal parameters, the figure you strive for.

21. Go to bed!

No matter how funny it may be, the sooner you go to bed, the better for you! Lack of sleep produces ghrelin, a hormone that causes hunger. Studies have shown that people who sleep less than 7 hours consume 300 more calories.

22. Drink plenty of water.

Place a glass of water in each room, which perfectly saturates the stomach between meals.

Do you personally have any working advice? Share with us!

There are many opinions about whether it is possible to eat at night and, if so, how many hours before bedtime the last meal should be. Some nutritionists argue that dinner should be no later than 6-7 pm, others cite studies that dinner can be 3-4 hours before you go to rest. But everyone has a different rhythm of life and work schedule. What is good for one person may not be suitable for another. Different ages, floor, social status– everything affects the body. Famous hypnologist, psychologist Gennady Goncharov gives several recommendations on how to understand this issue.

First, you need to figure out whether you can eat before bed. The fact is that digestion processes slow down during sleep and food eaten at night does not have time to be digested. For this reason, stomach diseases, dysbiosis develop and immunity deteriorates and, as a result, excess weight. But gaining an extra kilo is not the worst thing that can happen. Experts note that while sleeping on an empty stomach, the body launches a rejuvenation mechanism, and if there is food in front of it, the level of sex hormone and stress hormone increases. This leads to accelerated aging of the body. What to do before bed to avoid eating? In the evening we get ready for next day so that the new day is successful.

1. Preparation.

Prepare your clothes in the evening. Pet her if necessary. Gather important documents. Prepare your lunch for the next day.

1. An hour before bedtime, leave your laptop, tablet, and phone alone.

By turning off these devices an hour or two before bed, you give your body a chance to calm down. Besides, free time you can spend with your loved ones. Communication with them will not replace any Internet. Artificial light emitted from phones and computers has a serious impact on The biological clock humans and causes sleep disturbances.

1. Make a gratitude journal.

Research has shown that writing gratitude in a journal not only increases happiness, but brings other benefits, including improved sleep and reduced symptoms of illness.

Take a small amount of time each evening to write down what or who you are grateful for during the day. By saving your notes, you can read them on any not-so-lucky day and lift your mood.

1. Stretch your body.

How many times have you woken up at night with a leg cramp or back pain? Stretching helps lengthen tendons and muscles, can reduce the frequency and severity of cramps, relaxes muscles and relieves tension in the body.

1. Meditate.

We are constantly influenced by information received from television, social media, and the Internet. And it's no wonder that many people feel depressed, stressed and anxious! By meditating before bed, you slow down your brain activity, which leads to deep and restful sleep.

1. Read a book before bed.

Reading before bed is good for you in many ways. First of all, it calms the nerves. Reading a good book before bed can help you immerse yourself in another world, without the need for dramatic TV shows. Reading can help you calm down and sleep better, and it also improves brain function and memory.

1. Get enough sleep.

The easiest way to do this is to consistently go to bed at about the same time every night. Allow eight hours for sleep.

Put these into practice simple tips, and you will greet every day with a smile on your face.

Be healthy, beautiful and love yourself!

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“Chocolate tastes twice as good if it’s not allowed at night” - this is probably familiar to everyone. You are lying if you say that you have never eaten late at night in your life or sneaked into the refrigerator in the dark of night in search of some unhealthy treat. True, after such raids, the feeling of guilt and fear of the hated kilograms is still for a long time do not leave the nightlife.

And this is quite justified, because eating at night not only makes our stomach work at night, when it’s time to rest, but also makes us fat extra pounds. To finally stop eating at night, all you need to do is read our article. The result is guaranteed.

Don't stay late at dinner

Don't have dinner too late, otherwise you risk staying at the table until night in the company of your loved ones and eating too much. The same applies to watching movies, reading books and surfing the Internet: the more distracted you are from your dinner, the higher the risk of going to bed with a full stomach.

To prevent this from happening, try to separate your leisure time and the time of your last meal: this way you will learn to eat to satisfy your hunger, and not to “eat up” a pleasant pastime.

Deal with your emotional hunger

In the evenings we often experience so-called emotional hunger. For example, women like to “eat up” dissatisfaction with themselves, psychological problems and the stress to which they are exposed more than men.

The only way to solve the issue of emotional eating is to get rid of its source. Be honest with yourself and before you eat anything at night, ask yourself if you really want to eat.

Plan your meal times

The cause of uncontrollable nighttime appetites often lies in poor meal planning: if you had lunch at noon and haven't eaten anything since then, it's not surprising that you want to eat something filling before bed.

Don’t be afraid to eat after six, the main thing is to eat 3-4 hours before bedtime so as not to overload digestive system. For dinner, choose protein dishes with moderate calorie content. Lean fish with vegetables - great option for a filling and light evening meal.

Try to eat a balanced diet

A sufficient amount of proteins, fats, greens and fiber in the diet - main principle balanced nutrition. These healthy nutrients will help keep your hormones and blood sugar levels under control, so you won't feel hungry later in the evening.

The healthiest thing is to eat three times a day, and during breakfast, lean on healthy carbohydrates, and for dinner - on proteins.

Try going without snacks

Snacks are necessary in order not to go hungry in between main meals, but if the latter are satisfying and balanced, you will not want to eat something else again.

Try to exclude snacks from your diet: healthy fasting will allow the body to completely process sugar and start fat burning processes in a timely manner, which means that in the evenings your appetite will be moderate and you can easily last without food until the morning.

Don't skip breakfast

It’s not for nothing that doctors advise not to skip breakfast: this good habit can greatly affect feelings of hunger and satiety throughout the day.

First of all, you don't have to wait until the evening to catch up on the day's work. And secondly, the realization that you started the day with hearty breakfast, and the absence of glucose spikes will help you control yourself in the evening, when the body no longer requires so much energy.