After-dinner and before-bedtime snacking when not hungry can result in consuming unneeded calories. Often this may be due to boredom, stress or tiredness. Try these tips to banish evening cravings and curb after-dinner snacking; and, if you must snack, go for nutritious options.
1. Turn off the Screen before You Pick up Your Fork
Screen time has been linked to mindless eating and increased food intake. Eating in front of the TV, while playing video games or surfing the Internet can distract attention from what and how much is eaten, reduce satiety signals sent to the brain and lessen memory of snacking.
Eating in front of a TV or mobile device makes it harder to detect your body’s satiety signals. It also can reduce the enjoyment and mindfulness of your meal. Avoid these types of distractions during mealtime, and sit down at a table to eat so you can focus on your food and practice mindfulness. Our grandparents had this right! You may feel a greater satisfaction with your food and notice satiety cues that are otherwise missed when you’re distracted.
2. Still Starving after Dinner?
People often eat out of boredom, or because of stress, or just out of habit rather than from true hunger. Consider asking yourself the following questions before eating: Am I hungry? Am I thirsty? Am I tired? Am I bored? Am I sad?
If you ate a balanced dinner, go for lighter snacks. If you’re still hungry after dinner and have ruled out other factors, it’s OK to have a small snack. This takes skill and time to develop this strategy. Opt for something with protein or fiber WITH a healthy carb to provide satiety and nutrients. Good choices are Greek yogurt, fruit, nuts, veggies with hummus and air-popped popcorn. If you’re craving sweets, keep your portion small and eat slowly and without distractions.
*Optimal Nutrition and Behavior Change is a skill. A skill that anyone can learn with qualified structure and guidance*