Winter is a time for cold (or colder) weather, which often brings with it the desire for comfort food and evening cravings.
Cravings become more of a temptation in the evening, after a long day at work. It is the temptation to “reward” yourself at the end of the day, especially if you have eaten healthy all day long. However, the evening can make all the difference in your overall health success.
What Triggers Evening Cravings?
Eating a lot in the evening can be counterproductive since most people are about to go into a time of rest, not using the majority of energy (food) they just consumed. However, many people tend to over consume at night because they did not eat enough during the day and go into the meal not caring how much they eat or the quality of what they eat! Or it’s time for social eating and drinking, or a way to relax and reward. Evenings may include alcohol, dessert and calorically dense meals out at a restaurant, too. All of this can add up, flipping that 80/20 rule to a 20/80!
What is one to do?
Tips for a Healthy Evening Routine
- Pre-plan your meals for the week so you know what and when you will be eating.
- Have pre-cut veggies in your refrigerator as an easy, healthy and crunchy snack.
- Stay hydrated.
- Make sure you are eating enough throughout the day so you are not ravenous when you get to dinner. Start your day with balanced meals, load up on veggies and try having breakfast as your main meal of the day. See if that helps modify your later meals. This way you are fueling up for the day ahead, when the most energy is needed!
- If you are tempted to eat due to boredom, emotions or cravings, incorporate some hobbies to replace this coping mechanism. For example, go for a walk, read, write / journal, listen to your favorite music, call a friend, draw, or dance! It may only take a few minutes or even longer, to switch your mindset and recognize cues for hunger versus mindless / emotional eating.
- If you want dessert, find something pre-portioned, or serve something on a plate to enjoy. There are also great recipes that can be sweet and healthy.
- Try to go to bed earlier, get enough sleep nightly, and choose more nutrient-dense, lower-calorie foods in the evening to help prevent weight gain.
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