In the evening I really want to eat. The main reasons for increased appetite at night. “I can do anything”

Needless to say, overnight sausage and other joys of cooking are certainly reflected in appearance, reminding you of yourself with unimaginable fullness? However, such people are in no hurry to eat at night, explaining their obesity by genes, hormones and other reasons that have nothing to do with weight. However, there are those who have long understood how to avoid late rendezvous with the refrigerator. And here are some tips and tricks you should follow so as not to become a slave to your stomach.

Those who do not neglect breakfast are insured against late and even night overeating. The first meal is very important for a person. It gives him strength and energy for the whole day. And if breakfast is skipped, this can lead to the fact that you will definitely want to have a snack before going to bed. An ideal breakfast looks like this. It must certainly contain cereals, that is, any porridge. It is desirable that it be oatmeal, pearl barley, buckwheat or millet. Oatmeal and millet must be supplemented with fresh fruit. Vegetables are better suited for buckwheat and barley. However, there is no fundamental difference. It's all about the personal tastes of this or that person. All this should be supplemented with some kind of dairy product. For example, cheese and cottage cheese. As for drinks, it is better to drink green tea without sugar with honey (honey is consumed separately) than coffee. Green tea gives you much more energy!
Many people have a misconception about when it is too late to eat. Thus, the majority believes that if a person is on a diet, then he should not eat after 6 pm. But this is irrelevant in modern world, when a considerable number of people go to bed around midnight. You can and should have dinner, because due to the lack of an evening meal, you can break down closer to twelve o’clock at night, and this will cause much more harm. What should you eat for dinner? It should be something light but filling. For example, a piece of fish with boiled vegetables or a plate of vegetable salad, seasoned olive oil. 200-300 calories: this is how much you can afford for dinner, so that later it does not lead to weight gain.
Smart and slender people have long understood the truth: if you want to eat, then you need to go to bed! Sleep is a wonderful tool that will help you avoid overeating. And the benefit will be double if at the same time the body both rests and loses weight.
Evening walks in the park also help. There is no need to be afraid that because of this there is a risk of working up an appetite. Evening walks are good because they perfectly relax and prepare a person for sleep. By the way, they should last at least an hour. And it’s much better than sitting at home!
After your walk, take a relaxing bath. It should be warm (slightly hot). There you must add salt, foam and a couple of drops of some essential oil. For example, any pine aromas, as well as mint and lavender, are excellent for relaxing. Thanks to such smells, you will sleep like a baby.
Finally, it is important to drink enough fluids throughout the day. If a person does not have enough water, then he eats much more, especially in the evening. Moreover, when you first feel the urge to eat food, you should first drink a little water. Perhaps this is not hunger, but ordinary thirst.

We start the morning with the desire to eat healthy, and before going to bed we empty the refrigerator. Why do you feel so hungry in the evening?

“Scientists have three main assumptions why this happens,” the doctor answered this question Dmitry Soloviev on The Question website. “The first is associated with the activity of the hunger center in the brain. For most people, it is activated in the evening, and this does not depend on whether they are “larks” or “night owls”. This may be explained by evolution: ancient people found it more convenient to eat in the evenings after harvesting or hunting.

The second theory has to do with whether you eat breakfast or not. It has been noticed that those who do not have breakfast eat the most in the evenings. In this case, the feeling of hunger arises due to the fact that the body simply does not have enough food. If you didn't have breakfast and only had a couple of sandwiches for lunch, you will only want to eat in the evening because your body doesn't have enough energy.

Finally, evening overeating may be associated with psychological problems. This is not necessarily about depression, it can be a banal habit of “eating stress.” In this case, a person involuntarily tries to eat something sweet in the evening - this leads to the production of “pleasure hormones.” In addition, a person can “reward himself” with food in the evening for a successful day.

Recent research adds another theory: the desire to eat at night may be explained by hunger and satiety hormones. The New York Times reported on a small study of 32 overweight men and women who found lower levels of satiety hormones and higher levels of hunger hormones in the late afternoon.

So is it worth restraining yourself?

The good news is that you can still eat after six. Contrary to popular belief, our gastrointestinal tract works at night.

“The recommendation “not to eat after six” has been replicated for years in popular literature about diets,” said a nutritionist and scientific journalist. Elena Motova in the book “My best friend is the stomach.” — The trouble with this kind of advice is not that it is given by illiterate people who for some reason extend their own ideas to everyone. personal experience. And it’s not even that these recommendations are not supported by facts. Diets dictate conditions that suit few people. If you have dinner at six and go to bed at twelve, you will have to fall asleep in a state of acute hunger. This is impossible, and sooner or later you will start overeating at night. The only advice that can be given here is to go to bed in a state of “neither full nor hungry.” When you observe yourself for some time, it will become clearer what adjustments you should make to your diet to make it more physiological.

But how to resist?

- If you come home 2 hours before bedtime and you are hungry, you need to drink first warm water or herbal tea. This is a test. If after 15 minutes you still feel hungry, eat a protein omelet or some vegetables, - head of the nutritional service “Happiness Is” Natalya Chavko.

— Turn off the light in the kitchen and leave it. Brush your teeth. If you feel like eating right before bed, just drink water, she told The New York Times Kelly Costello Ellison, director of the Center for Weight and Eating Disorders at the University of Pennsylvania affiliate.

Many people, especially those experiencing various diets, are concerned about the question of why they feel hungry at night, and in the morning this feeling may no longer be so strong. There can be many reasons for this condition, ranging from insufficient food intake during the previous day to serious organ diseases gastrointestinal tract. It is important to understand that the patient will not be able to independently determine the reason why he wants to eat in the evening and at night. In this regard, if this problem persists for several days, it is necessary to contact medical care and undergo the prescribed examination methods.

Night trips to the refrigerator are not a harmless thing

Possible reasons

The reasons why you really want to eat at night vary significantly among individual patients. However, there are conditions and diseases that are most often accompanied by such sensations.

The simplest reason is poor nutrition during the previous day. If a person was unable to have a good breakfast, lunch or dinner, then his body may want this during the night, which is perceived by many people as a symptom of the disease. A similar situation is observed in pregnant women, since during pregnancy the need for nutrients is constantly at low levels. high level.
The second most common reason why you want to eat at night is chronic or acute stressful situations that can occur both in a person’s personal and professional life.
Psychology has a certain significance, since some people have a fear of the dark, and they try to drown it out with the help of sweets or other palatable foods.
It is important to understand that the reason why you crave sweets at night may be associated with organic diseases of the organs digestive system, for example, with gastritis. In this regard, it is necessary to consult a doctor if such symptoms appear.

If a person wants to eat at night, then you should not immediately panic about the presence of serious diseases. In most cases, the causes of this condition are related to malnutrition or stress in life.

Psychological stress is one of the main factors that increase appetite in people during a night's rest.

Why shouldn't you eat at night?

Even if you really want to eat at night (especially sweets, fruits, bread, etc.), it is better not to do this for a number of reasons. Food received at night is poorly digested, which is associated with a decrease in the activity of the gastrointestinal tract. As a rule, during rest, the peristalsis of the small and large intestines slows down, and the pancreas and liver practically do not secrete their secretions into the intestinal lumen. A bolus of food can linger in the lumen of the organs for a long time, disrupting sleep, which manifests itself in the morning by drowsiness and a feeling of weakness.

When a person goes to bed and at the same time, getting up at night, consumes carbohydrates and other foods, this leads to an increase in the level of insulin, which is already at a fairly high level during periods of night rest. This physiological phenomenon is associated with the answer to the question of why you crave sweets at night. This phenomenon can lead to the development of a prediabetic state, which can progress to diabetes mellitus. In addition, consuming carbohydrate foods during periods of low physical activity leads to an increase in fat reserves in the body.

Increased consumption of carbohydrates leads to impaired tissue sensitivity to insulin, which can cause the development of diabetes mellitus and other diseases.

Wanting to eat at night is a physiological phenomenon, however, normally a person never wakes up due to this feeling, but feels it only at the moment of awakening. If you eat all the time before falling asleep or at night, this can lead to the problems described above.

Health care

“Nocturnal appetite” requires appropriate examinations and recommendations from specialists

When a person wonders why he doesn’t want to sleep at night, but there is a constant feeling of hunger, he needs to turn to specialists. Experienced doctors will be able to identify the main causes of increased appetite at night and select the optimal treatment measures. It is best to visit the following doctors.

A psychotherapist who can provide psychological assistance a person in cases where changes in appetite are associated with anxiety, fear, stressful situations and other internal factors.
Nutritionist, resolving issues adjustments to diet and nutritional approaches. This specialist indicated in cases where a person has a lack of nutrients, irregular meals, etc.
If there are suspicions of organic causes for such changes, i.e. If diseases of the digestive system, endocrine system, etc. are possible, then you need to visit a general practitioner who will conduct an initial examination and choose further diagnostic tactics.

Timely seeking medical help helps identify possible reasons development of such a condition and choose methods for correcting hunger at night for each person.

In addition to seeking medical help, the patient should follow the following recommendations to combat the existing problem.

It is necessary to normalize your approach to nutrition: it should be regular (at least 4 times a day), and also contain varied and healthy foods.
Immediately before bedtime, the patient can drink a glass of fermented milk product (kefir, fermented baked milk, etc.) in order to reduce a possible feeling of hunger during sleep. For the same purpose, a person can drink a mug of ordinary water to fill the stomach.

Before going to bed, it is useful to drink a glass of kefir

It is necessary to drink enough fluids during the day, since thirst is often the main reason for waking up at night, followed by a feeling of hunger.
Normalizing your daily routine by setting a constant time for waking up and falling asleep allows you to adjust your body to this rhythm. Why is this necessary? Behavioral reactions, including hunger, depend on brain activity and the level of hormones in the blood. A regular sleep/wake cycle improves these body reactions, adapting them to human life.

Following these simple tips In most cases, it allows you to quickly cope with nighttime overeating. However, it is important to remember that the cause of this condition may be a lesion internal organs, in which no advice will lead to recovery without effective therapy.

The main goal of treatment is to adjust the diet and lifestyle to ensure healthy sleep and preventing the development of organic diseases.

An increased feeling of hunger at night occurs in many people. Most often it is associated with insufficient food intake in volume and calorie content on the previous day or with psychological problems, for example, chronic stress In human life. Combating nighttime overeating requires seeking medical help and adjusting your lifestyle and diet.

Most people can't eat at all in the morning, and quietly 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.

From a medical point of view, overeating at night is harmful, as this leads to the 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 a middle ground, that is, not to overeat in the evenings. The following techniques will help you solve this problem, 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 a very fatty diet. 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 use low-fat cottage cheese and meat, cereals on 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 bedtime, nothing bad will happen. Before going to bed, you can prepare a 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 little dietary trick - if you eat a small piece of fish 20 minutes before meals, 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 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.

In order not to pass on the treats, Slowly savor each bite to savor the flavor.

7. Instead of food, herbal tea

Brew yourself some mint tea- an incomparable aroma and refreshing taste will overcome the craving for uncontrolled night food!

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

Source: http://stroiniashka.ru/publ/91-1-0-1329

Why do you want to eat in the evening?

Wrinkles around the eyes are afraid of this like fire!

The desire to eat in the evening is the biggest torture for those who control their weight. As a rule, many people don’t feel like eating at all in the morning, they don’t have time during the day, and again, they don’t really want to, because...

distracted by work or other hobbies, and then evening comes when a hungry monster wakes up in us, demanding a lot of and preferably junk food.

Attention!

So why do you want to eat in the evening? Perhaps we just built our diet incorrectly and the monster can be easily pacified? Let's look for reasons and ways.

So, if you feel hungry in the evening, it means you are making mistakes in your diet during the day. We are looking for ours:

skip breakfast;
eat light food in the morning;
lack of sleep;
hormonal imbalance (lethargy during the day and vigor in the evening - a clear signal to go to the doctor);
psychological problem (habit of eating stress; dislike of one’s work, unconscious desire to reward oneself after a hard day);
going to bed late (you just have time to get hungry after dinner);

If you find the cause of hunger in the list above, then let’s deal with it first. If none of the above applies to you, then you will have to work on your willpower, and slightly adjust the diet from which you arrange a snack before bed.

For those losing weight, the best evening snack is tea or a glass of water before bed. You don’t need to eat anything at all before going to bed, but if you really want to an hour or two before bedtime, then we allow ourselves a tiny portion:

cottage cheese;
yogurt;
fresh or stewed vegetables;
boiled white poultry or fish meat;
kefir;
If you want something sweet in the evening, then allow yourself a piece of dark chocolate, a spoonful of honey or marmalade.

It would probably be easier for me to write that you can’t eat anything before bed other than what’s on the list of allowed foods for an evening snack. I will especially highlight the fruits.

Many people make the mistake of eating fruits before bed, believing that they are low in calories and therefore harmless. You can't eat fruits before bed! Since they quickly decompose in the body and cause a process of putrefaction during the night.

Fruits should be eaten for breakfast or as a snack before lunch.

Source: http://carrotblog.ru/pochemu-vecherom-hochetsya-est/

No loss to your figure. What to do if you really want to eat in the evening

Everyone knows that it is better not to eat after 18:00.

But what to do when at 18:01, or even late at night, your hand treacherously reaches for the refrigerator in the hope of appeasing the overwhelming feeling of hunger? If you cannot restrain yourself and understand that a food tragedy cannot be avoided, stop and think about what is best to eat with minimal loss to your figure.

Author of the “Minus 60” self-improvement system Ekaterina Mirimanova spoke about products that will become your “lifesaver” in the fight against evening and night gluttony. You can select one product from the list, but not all.

Lose weight and not gain it. 11 steps to help you lose weight forever

1) Vegetables- especially those that contain a large amount of water: celery, cucumber, lettuce. If you can't eat them plain, make your own Greek yogurt dressing with garlic and salt.

2) Cheese. Naturally, you don’t need to eat kilograms of it or with bread! Snack on a couple of slices, preferring a low-fat and non-smoked product.

3) Baked meat. It is very useful to have it in the refrigerator at home instead of sausage. Take beef without fat, wrap it in foil or a baking bag, sprinkle with salt and spices, and bake at 180 degrees in the oven until cooked (depending on the size of the piece - an hour and a half). You can cook poultry breast in the same way.

4) Low-fat cottage cheese. Note, not low fat! Low-fat does not contain calcium, so it becomes an absolutely useless product.

A small amount of cottage cheese can be mixed with herbs and garlic, Greek yogurt to make it tastier.

5) Boiled eggs. The main thing is to eat it without everything (you can add a little salt) and preferably hard-boiled. This way you will fit in less!

Nervous glutton. How to deal with stress eating

6) Okroshka with kefir- another way to stop hunger. But we prepare this dish in a somewhat unconventional way: we take kefir, cut the greens, cucumber and radish. Naturally, without sausage and other things. For summer, this is the most pleasant way to kill hunger. It cannot be made with kvass, because kvass contains sugar.

7) Water or green tea. After you have eaten one of the foods on the list above, drink water. If after fifteen minutes the feeling of hunger has not subsided, drink more water or green tea and wait. If you really want to eat again, eat the same product as before, but in no case mix them.

Source: http://www.aif.ru/health/food/bez_poter_dlya_figury_chto_delat_esli_vecherom_ochen_hochetsya_est

How not to eat after 6 pm when losing weight - how to learn, motivation and results

Doctors say eating at night is an important factor that negatively affects your figure. However, not everyone succeeds in figuring out how not to eat after 6 pm on a diet, which leads to unsatisfactory results in attempts to lose weight. Do you need to try to suppress this unbearable hunger in yourself, where does it come from, and is it possible to eat before bed without threatening your figure?

Not eating after 6: myth or reality

Doctors have been talking about the effectiveness of this technique - even in the context of general health improvement of the body, especially digestion, and for reasons of weight loss.

However, the requirement not to eat after 6 - myth or reality, logical or completely absurd? If this dilemma could be resolved in a few words, there would not be such a long debate about it.

The main explanation for the ban on evening meals is the requirement to reduce the load on the digestive tract.

According to supporters of the statement that eating after 6 is harmful, a person’s biological clock causes the activity of internal organs to decrease at night, the gastrointestinal tract should slow down its activity, instead of digesting food, especially heavy food. If it works, it does it poorly, and the products become waste that accumulates in the intestines.

However, there are other reasons why you should not eat after 6 pm:

The slowdown of metabolism closer to the night provokes the deposition of what is eaten in the evening into reserves, because. insulin is produced.
Lack of activity after eating in the evening makes the food received at this moment converted not into energy, but into fat.

Is it possible to eat after 6

The key argument against the ban on eating in the evening after a certain hour also relies on work internal systems, only differently. Most people wake up and have breakfast at 7-8 am.

It is worth carrying out a small mathematical operation to find out that a person spends more than 12 hours without food if he does not eat after 6 pm.

Such a long fast is harmful to the entire digestive tract, especially the pancreas, which must regularly release bile to prevent stagnation.

So is it possible to eat after 6 pm? A positive answer is supported by the following statements:

Prolonged hunger, especially in the evening, causes a slowdown in metabolic processes.
The longer you fast in the evening, the more you will eat in the morning.
In case of hunger after 6 pm, the secreted gastric juice will begin to corrode the walls of this organ, provoking the occurrence of gastritis.

What happens if you don’t eat after 6?

Digestive problems are the main consequence of long-term abstinence, no matter what time of day the refusal to eat occurs. Erosion, ulcers, cholelithiasis - all this is the result of long breaks between meals, or even fasting. A couple more versions of what will happen if you don’t eat after 6:

In people who are recovering from obesity, if food is completely eliminated in the evening, there will be a sharp drop in sugar - hypoglycemia, which will lead to a breakdown, because. she urgently needs to trigger a surge in insulin in order to feel better. Frequent attacks lead to hypoglycemic coma.
If you stop having dinner at 6 pm or later, you risk getting insomnia from hunger.
A broken state in the morning, insatiable hunger are the eternal companions of those who managed to learn how not to eat after 6 pm, falling asleep after midnight.

How to force yourself not to eat after 6

Scientists say that it takes a person a little less than a month to turn a certain action into a sustainable habit. If you can find a way to force yourself not to eat after 6 for about 3 weeks, then this ban will be easier to accept. Here you need to pay attention to the psychology of the issue:

Clearly answer yourself why you need to lose weight - without serious motivation you will not last even a day.
Decide whether you are actually experiencing physical hunger, or whether it is a habit, or a craving for joy hormones.
Learn to look for happiness not in food, and if your hunger is “from boredom,” find yourself a job for the evening that will distract your brain.
Convince yourself that you can do anything, but at breakfast, after eating in the evening, upon waking up you will treat yourself to your favorite delicacy.
Remove high-carbohydrate foods and sweets from your visibility - the less often they come into your sight, the less you crave them, especially in the late afternoon.

How to train yourself not to eat after 6

If we touch on the non-psychological aspect of the issue, in order to avoid the desire to reach for food in the evening, it is necessary to avoid the feeling of hunger by this time. Nutritionists give some tips on how to train yourself not to eat after 6, without harming your body:

Make sure that there is no obvious deficit of daily calories (i.e. you have not gone beyond the lower limit) - this is common reason why do you want to eat in the evening?
Check whether you have fulfilled your carbohydrate quota for the day - their lack leads to hunger.
It is advisable to have protein for dinner - it fills you up for a long time, and there will be no need to look for ways to avoid eating at night, because hunger has awakened again.
Do not eat foods in the evening that stimulate the production of enzymes in the stomach and increase insulin levels: these are sources of sugar, kefir, oatmeal, apples.

What to do if you really want to eat in the evening

Hunger that strikes at 6-7 o'clock is a natural phenomenon, which makes no sense to avoid. The body must receive a legitimate meal.

It is much more important to figure out how not to overeat in the evening, but also to prevent the desire to swallow a whole pig half an hour after eating.

However, what should you do if you really want to eat in the evening even after dinner? A few recommendations:

Eat some greens, whole grain bread, peppers, cucumber or cabbage - these foods, thanks to their fiber, will help curb hunger, and their low calorie content will prevent weight gain from eating in the evening.
Brew mint tea - it also fights hunger well and is good for the central nervous system in the evening, as it relaxes it, so you fall asleep faster.
Find a psychological way out for yourself on how not to eat in the evening - walk before bed, take a bath, do aromatherapy.

Diet - do not eat after 18.00

This weight loss method is really effective, but only for short term. How long your body can go without food in the evening, losing reserves, before starting to put aside what it gets during the day is unknown.

However, doctors are sure: a diet of not eating after 18.00 is absurd, especially if uncontrolled food consumption is expected before this point.

It is much more reasonable to make a “window” of 3-4 hours in the evening before going to bed, thereby focusing on your own biological clock.

Video: why you can’t eat after 6

Source: http://sovets.net/10606-kak-ne-est-posle-6-vechera.html

We deceive hunger, or How not to eat after 18.00?

Firstly, you should not endure severe hunger. If you have already eaten dinner and still feel the urge to eat, add salad, kefir or yogurt to your regular portion. It is better not to eat fruit at night.

After work, it is very difficult to resist pouncing on food. Therefore, take with you fruits, bread, dried fruits, cheese, some vegetables, carrots, for example. Have a snack before heading home and you won't feel like eating everything at home.

An excellent way to combat hunger is green tea and herbal teas. In summer, brew currant, sea buckthorn, raspberry, and linden leaves. Oranges will also help you. Nibble on some pumpkin seeds: they're low in calories and keep your mouth busy.

During the last meal, do not get carried away with spices and herbs, as they whet the appetite. Accept hot bath, this procedure reduces appetite and relieves fatigue. Brush your teeth, a conditioned reflex will work - if you brush your teeth, it means you can’t eat.

Sports are very helpful in fighting appetite. It distracts you from thoughts about food. Any will do simple exercises, yoga, fitness, Athletics. IN good weather You can replace exercise with a walk, the body will be saturated with oxygen, and your sleep will be sounder.

We often eat out of boredom or excitement. Therefore, you need to be distracted and do something interesting. Watch TV, read, find yourself a hobby. And as soon as you feel drawn to the refrigerator, get busy.

Well, if something worries you, then it’s better to find a way out of the current situation. difficult situation, think everything over possible solutions. But under no circumstances start eating, the problem will not be solved anyway, and the kilograms will add and will only ruin your mood.

If you really want to eat something in the evening, promise yourself to do it in the morning. Most likely, you won’t want it in the morning, and if you do eat it, it won’t be as harmful as in the evening. A glass of mineral water will help deceive your appetite, tomato juice, water with a slice of lemon.

And, of course, the most important thing - psychological attitude. You need to decide what you want: to constantly devour goodies or stay slim. Inner determination will help you achieve excellent results.

Set yourself a task: don't eat in the evening.

And every time you want to break this postulate, think that tomorrow you will lose one kilogram (if, of course, you abstain from food).

Over time, you will develop the habit of not eating in the evening, and it will be easy to stick to this rule. If you have the idea of pampering yourself only one evening, drive it away. Since one evening will develop into a habit - eat every evening. You'll be back to square one again.

After all, you don't give up tasty things, you just save them for later. Or you eat a small portion instead of a huge plate. Believe in yourself and you will succeed.

Source: https://ShkolaZhizni.ru/health/articles/37574/

How to learn not to eat in the evening

Tips to help you overcome evening attacks on the refrigerator, learn not to eat in the evening and become slimmer

You came home from work, had dinner, and did all the household chores. But then there comes a time, just before bed, when you really want to eat something. There, in the kitchen, real salvation awaits you. There is a piece of your favorite cake in the refrigerator, without which you will die of hunger or will not be able to sleep - one of two things, there are no other options.

But what about the promise from today not to eat before bed and finally say goodbye to those kilograms that make your favorite dress unbuttoned? The desire to eat cake again defeats the dream of a flawless figure and is once again postponed until tomorrow.

Attention!

Modern people are starving gluttons. We eat a lot of food that overloads the body, but does not bring any benefit. We eat at night, and in the morning we feel discomfort, fatigue and are offended by ourselves for yesterday's overeating. The only way to maintain good health and figure is to eat less, but choose healthier foods.

Anything that is stored in the refrigerator for a long time is a priori not the healthiest. If you constantly have sausage, jam, cakes, packaged juices, milk, condensed milk and other dangerous goodies living there, then you will have a hard time. Well, if apples, oranges, strawberries, parsley, cucumbers and other representatives of the plant kingdom are more often found in the refrigerator, then that’s better.

What to do to avoid eating in the evening

Since our task is to learn to turn to the refrigerator only for food that is safe for your figure, the first thing to do is to remove from there those foods that you later blame for your troubles. His jeans won’t button, his dress won’t fit, and he’s in a bleak mood, and it’s all his fault—the refrigerator stuffed with delicious food.

2 hours after dinner you can start evening physical exercise. What is it for?

Firstly, this is an incentive to eat less in order to maintain the results that you will see soon, in 2-3 weeks (of course, if you do the exercises every day and eat a little less than before). Beautiful abs or excess weight? Every woman prefers the first option.

Secondly, physical exercise speed up metabolism several times. If you replace that ill-fated piece of cake with them, the reflection in the mirror will very soon pleasantly surprise you, and your favorite dress will fasten without problems.

Hang a picture of a girl with a beautiful figure or a photo of yourself on the refrigerator. This is a kind of motivator, not to pump the refrigerator handle, but to pump the abs. It is very important that you have your own image. You need to be clear about what you want to be and when.

Hide cookies and sweets away, and put fruit in a visible place. They should always be on the table. Stock up on nuts and dried fruits so that you always have them at home. When you want a snack, eat an apple or a handful of nuts instead of a piece of cake.

Drink more water. If you feel like chewing something, drink a glass of water. Most people overeat and underdrink. We drink soda, which further stimulates the appetite, instead of drinking plain water. Water really helps a lot, and not only curbs your appetite, but also helps you lose weight faster. It dissolves, washes away poisons, burns fats.

Stock up on delicious tea and a jar of honey. If water turns out to be powerless, brew herbal tea, preferably with mint. Honey can be added to tea or simply eaten with a hot drink. The main thing is to save honey, that is, not to turn into Winnie the Pooh.

Set a goal. For example, lose 4 kilograms in a month. If last time eat dinner before 6 and don’t eat anymore after that, spend half an hour every evening on exercise, eat more healthy foods - lean on vegetable salads, fruits, greens and reduce consumption harmful products, then the goal 100% will be achieved.

The fact that this path leads to slimness and health is worth following. And let the first steps be difficult, but then, inspired by the emerging results, you will walk with joy and gratitude that you found the strength to do what you really didn’t want to do for the sake of what you really wanted to achieve.

Source: http://f-journal.ru/kak-ne-est-vecherom/

What to do if you always want to eat at night

The principles of any diet and healthy eating include not eating before bed. This decision is quite logical even for reasons of health, and not just weight loss: in the dark, the body should rest and recover, and not process what it has eaten in a fit of nighttime gluttony. But what if you always want to eat at night?

There can be a great many reasons for nighttime appetite, but the outcome is often the same: excess weight, deposits where they shouldn’t be, metabolic disorders, poor health, heavy sleep.

All this at one fine moment prompts you to abandon the midnight feast and immediately brings new torment: your stomach begins to roulade, demanding to be fed, fried chickens dance before your eyes and cuddle with delicious pies.

Which inevitably leads to breakdown and even worse consequences.

The girls categorically “hang a lock” on the kitchen door after six o’clock, convince themselves that they are not hungry at all and suffer at night from insomnia, which is caused by their starved body.

And in the morning they are ready to sweep away everything edible that comes into view, feeling that they will not survive another evening like this. This means you need to have time to eat in a day.

What if you don’t want to sneak to the refrigerator at night?

The “don’t eat after six” rule is completely unreasonable today: modern man I have long since shifted my routine so that I go to bed after twelve, as a result of which the body “starves” for more than six hours, which is also not good. It is enough just to refrain from eating three to four hours before bedtime so that it does not cause harm.

Of course, this does not mean that if your intentions to go to the kingdom of Morpheus should come true somewhere at three in the morning, you can eat your cake at eleven.

After nine it is better to refuse food as such, but if you have a particularly acute feeling of hunger, of course, you can drink a glass of kefir, or eat a hundred grams of cottage cheese.

Dairy products will be absorbed much faster than the notorious cake, and, unlike the latter, will not be deposited on the sides and thighs.

The question of how not to eat at night needs to be approached wisely, and not simply by cutting off all connections with the kitchen at a certain moment.

For example, include proteins in your dinner that will give you a feeling of fullness until bedtime: eat boiled chicken or turkey with vegetables, cottage cheese with fruit, a piece of lean fish.

And in the end hearty breakfast, lunch and a slightly lighter dinner will not make you want to fill your belly with food just before bed.

If you really want to eat something at night, so much so that you can’t distract yourself from the thought of the refrigerator by hook or by crook, you can allow yourself a handful of steamed prunes and dried apricots, or a couple of crackers. Also, grapefruit, which has a negative calorie content, is quite acceptable.

By the way, you can get rid of thoughts, for example, about sweets, through aromas. Vanilla, chocolate, orange - in the form of oils or shower gels can kill your appetite for a while. Or imagine your last meal in every detail, slowly mentally “chewing” piece by piece. Such tricks can deceive the body for a short time.

In any case, it is important not to confuse physical hunger with emotional hunger. And if it is permissible to interrupt the latter, then it is impossible to get rid of the former through aromas and imagination, hoping in this way to lose weight. The body should receive a daily dose of nutrients, and only excess should be rejected. Only in this case will it be possible to lose kilograms without harming your health.

Surely, you have noticed that in the evening you want to eat many times more than during the day. How to deal with “night hunger”? Take our tips, they really work!

“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. Incorrect 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 mental pain. Instead of looking for a source of positivity, many choose the easiest source of pleasure - food at night.

3. Improper functioning of the 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.

From a medical point of view, 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 a middle ground, that is, not to overeat in the evenings. The following techniques will help you solve this problem, 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 a very fatty diet. 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. Before going to bed, you can prepare a 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.

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 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.

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 cause 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, healthy 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. And adequate sleep makes it easier to control weight.

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 rhythm of life often simply does not leave time for food, so why not take advantage of it 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 hiding in kitchen cabinets, refrigerator and freezer.. 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!