If dinner is over but you find yourself back in the kitchen, figure out why and what you can do to avoid overeating.
If nighttime noshing is your downfall, don't despair. Here are some strategies to help. See what works best for you.
Are you really hungry?
Don't reach into the fridge before asking yourself if you really do feel hungry.
If yes
You probably didn't get enough calories during the day so choose a
light snack to satisfy your hunger. But remember, it's a snack, not a
second dinner. Small portions of low-calorie foods will satisfy your
desire to snack without leaving you feeling overstuffed and
guilt-ridden. Keep a variety of fresh fruit on hand. Fruit is a sweet
treat that doesn't pack on the calories. An apple, orange or peach all
have fewer than 100 calories plus they add nutritional value to your
day.
If no
Get to the bottom of your desire to
eat. Are you tired, bored, lonely or just snacking out of habit? If
you're tired, go to bed. If you're bored, tackle a project or read a
book. If you're feeling kind of lonely and blue, call a friend. Or if
it's just a hard habit to break, keep reading for some helpful
suggestions to get your mind off food.
Stay busy
Boredom is often the reason for evening snacking, so plan activities to
keep you busy. Learn to play a musical instrument, write letters, clean
your house, paint your nails, surf the Internet, play with your kids,
take a bath, or read a good book. Or choose to do something active
after dinner, like take a walk or a bike ride or sign up for tennis
lessons. After all you've accomplished you'll feel great and probably
lose temptation for a post-dinner snack.
Set snacking guidelines
Here are some suggestions:
Eat only at the kitchen or dining room table. Consider all other areas of your home snack-free zones.
No snacking in front of the TV (leads to mindless eating).
No munching while on the phone (leads to mindless eating and can be really annoying to the person you're talking to).
Serve all snacks on dishes. No picking while standing in front of the
fridge and no digging into the half gallon of ice cream with a spoon.
If you are going to have some ice cream, it must be scooped into a dish
first!
Close the kitchen
Once dinner is over, wash
the dishes and turn the lights off. Consider the kitchen closed for the
night. This may be a good enough deterrent to keep your mind off food.
Drink up
Keep a big glass of water on hand. Water can fill you up, which may
subdue your urges to stalk the cabinets for some late-night munchies.
If you're looking for a little more flavor, try sipping on herbal tea.
Remove temptation
Don't keep food in the house that may be hard to resist in the evening
hours. Stock your fridge with healthy snacks, such as veggies and
fruit, that won't leave you feeling guilty.
Brush your teeth
Once dinner is over, brush and floss your teeth. Food is not as
tempting if you have minty, fresh breath. Plus, the thought of having
to repeat the whole process may be enough to discourage you from eating
again.
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