Watch that late-night snacking
By Charles Stuart Platkin
I'll confess. Snacking after dinner is one of my longtime eating behaviors. I kick back, watch a movie and eat.
Apparently, I'm not alone. According to Kelly C. Allison, a researcher in the Weight and Eating Disorders Program at the University of Pennsylvania School of Medicine, people generally eat about 10 percent of their daily intake (roughly 200 calories) after their evening meal. Those with Night Eating Syndrome consume 25 percent or more of their calories after dark. However, those who are overweight probably eat way more than 200 calories. Maybe there's something to the "don't-eat-after-8" diet.
The problem is that most people are able to restrict what they eat and resist their favorite high-calorie foods during the day but "They allow themselves a treat at night, usually salty or sweet foods," Allison says.
Why do we eat after dark?
"It's partly because we have time at night. We're not at work or busy taking care of kids," explains Ruth Striegel-Moore, professor of psychology at Wesleyan University.
Other primary causes: depression, sadness, anxiety, loneliness or boredom.
"Plus we're at home, in close proximity to food, whereas during the day, we may have to go through more trouble to obtain food," Allison says.
Delayed eating is not helpful. All it does it create a desire to overeat later in the day.
"Eating regularly is recommended because it helps maintain energy," says Striegel-Moore, adding that eating at night will only start a vicious cycle of shifting food intake toward the evening. Eat breakfast and at least two healthy snacks during the day.
Are you really hungry, or is it something else? Distract yourself for a few minutes and the craving may pass. Try drinking a big glass of water or another low-cal liquid.
What you can do:
"We can learn to feel hungry at set times or in set circumstances," Striegel-Moore says. Cravings can become a routine: Just as you might feel tired at night because you usually go to bed, you might feel hungry at night because you usually eat then. If you make a conscious effort to stop eating at that time and come up with alternatives, after a while that hunger pattern could go away.
Once dinner is over, wash the dishes and turn off the lights. Come up with other techniques that signify the end of your meal, like having your favorite cup of coffee or a mint.
Charles Stuart Platkin is a syndicated health, nutrition and fitness writer.
