by Matt Weik, BS, CSCS, CPT, CSN
Picture this… It’s late at night, you’re lounging on the couch, and suddenly, your stomach starts to growl. You know you shouldn’t eat anything, but that bag of chips or pint of ice cream in the kitchen is calling your name. We’ve all been there. Late-night snacking has become a common habit for many people, whether it’s out of boredom, stress, or simply because they’re hungry. However, have you ever stopped to consider the impact it could be having on your weight and overall health?
In this article, we will dive deeper into the effects of nighttime snacking on your body and explore some strategies to help you break the habit. So, grab a healthy snack, and let’s get started!
Disclaimer: This article is for informational purposes. It is recommended that you speak with your doctor about your nutrition plan and how they would suggest you go about losing weight.
Understanding Late-Night Snacking Triggers
Late-night snacking can be driven by many factors, some of which might not be immediately apparent. Below, we’ll explore the most prevalent reasons why people crave snacks during nighttime hours.
1. You may be skipping meals
You may wonder if skipping meals to eliminate calories is the best way to lose weight. But this practice could be unhealthy and can increase the urge to snack more at night. While our body is not getting enough calories that it needs throughout the day, we are more likely to feel hungrier at nighttime.
According to studies, skipping meals such as breakfast increases the risk of nighttime snacking and intensifies cravings for carb-rich foods. Therefore, eating regular meals throughout the day is important, even if you are on a diet and trying to lose weight.
2. Lack of sleep
Lack of sleep can increase late-night cravings by disrupting the hormonal balance that regulates hunger and satiety. The hormone ghrelin, which stimulates appetite, is produced at higher levels when we don’t get enough sleep, while the hormone leptin, which suppresses appetite, is produced at lower levels. This hormonal imbalance can lead to an increase in high-calorie, high-carbohydrate snacks at night.
3. Stress and anxiety
Stressful days can trigger cravings for sugary, salty, or high-fat snacks at night, as stress can interfere with self-control and spike hunger hormones. This can increase the desire for comforting foods like sweets, leading to late-night snacking.
While not everyone experiences the same effects, those who find themselves snacking more when stressed can benefit from stress-reducing techniques such as meditation, yoga, or seeking support from a therapist or other medical professional.
4. Disordered eating
If you consume unusually large volumes of food at night, it could mean that you are a victim of “disordered eating.” Binge eating disorder (BED) is a specific type of eating disorder characterized by consuming large portions of food over a short period of time, feeling out of control while eating, and feeling guilty afterward. If you experience this behavior at least once a week for around three months, you may have BED.
How To Avoid Late-Night Snacking?
Here are some strategies to avoid late-night snacking:
Eat balanced meals
Eat meals with a balance of macronutrients, including fat, carbs, and protein. Cutting back on any of those nutrients can lead to a lack of hunger and satisfaction. Be sure to eat enough fiber to keep you full and promote optimal digestion.
Plan your meals
By planning your meals and having healthy snacks on hand, you can reduce the likelihood of impulsively eating and making poor food choices. This is especially important for those who struggle with binge eating disorder (BED).
A study conducted in 2013 examined the relationship between food and impulsivity in individuals with overweight or obesity who either had BED or did not have the condition. The study found that the sight of food can activate the body’s reward and disinhibition responses, particularly in those with BED.
Seek emotional support
If you suspect that you may be experiencing nighttime eating syndrome or binge eating disorder, it is important to consult with a medical professional. They can provide a referral to a mental health expert who can help you understand your triggers and develop a treatment plan.
One effective method for treating eating disorders is cognitive behavioral therapy (CBT), which has been proven to be successful in many cases. A randomized controlled study conducted in 2015 examined the effectiveness of three different therapeutic approaches, including CBT, in treating BED in 205 individuals. The results showed that CBT had the most positive outcomes in both the short and long term.