Night snacking often occurs as a way to provide comfort.
These comfort foods are often also contain high contents of fats and sugars.
To understand the reasoning for the night snacking…
Ask yourself – “Am I hungry?” or “Am I craving for ______ food?”
There’s a big difference hunger and wanting/craving in how your brain works physiologically, which in turn, your solution will be different too!
Take a moment before you reach for the food to:
Recognize the time of the day where you are experience this wanting.
Look around and see what environment you are in.
“What emotions am I feeling ?” – am I stressed? Bored? Empty? Lonely? Sad? Excited? Happy?
How intense is it? (Choose a score from 1 to 10, 1 is the least intense, 10 is most intense)
What thoughts are going through your mind? (screening for permission thoughts)
Great job! You have now identified the trigger to your night snacking!
Consider riding out the “wanting” and see if the intensity of it changes over time after 2mins, after 10 miutes, after 15 minutes. How long did it take to dissipate?
When feeling stressed or depressed, many of us turn to food to provide comfort. Try making your own reservoir of non-food related activities to destress and win down after a long day of work. It would be extra beneficial if those activites correlate to your long term goals.
Here are some examples you can try:
- bubble bath
- reading and a calming tea
- 10 minutes of breathing meditation
- 10 minutes to self, away from distractions
- throw a ball with your children
- going out for a walk
- Reaching out and sharing with family and/or friend
Need more advise?
Reach out to our Registered Dietitians today to get counselling advise on how to better manage night craving and emotional eating.
Note: During COVID pandemic period, wait time may be longer than usual.