How to Stop Midnight Cravings

Late-night snacking can be the downfall of any diet regimen. When you eat in the evening, you are more likely to put on weight because the calories consumed are not burned off through physical activity. Midnight munchies may indicate that you are not eating enough during the day. Alternatively, the temptation to reach for an unhealthy treat before bed can be a sign of boredom, tiredness or habit, rather than genuine hunger.

Instructions

• 1

  Eat three balanced meals a day, with two or three small snacks in between, to regulate blood sugar levels. Blood-sugar lows can trigger hunger pangs and food cravings because the body needs energy. Alternatively, divide your daily calorie intake into six small meals evenly spaced throughout the day.

• 2

  Include foods rich in complex carbohydrates in your evening meal. Complex carbohydrates - such as brown rice and whole grains - are nutritious and filling, meaning you will be less likely to feel hungry later in the evening.

• 3

  Push your evening meal back by one hour to give yourself less time to feel hungry and snack before you go to bed.

• 4

  Do not stock up on tempting treats. If high-calorie, high-fat snacks are not available at home, you cannot eat them.

• 5

  Brush your teeth when you feel the urge to snack in the evening. This will trick your mind into preparing for bed, rather than eating.

• 6

  Distract yourself whenever you are tempted to eat late at night. Food cravings can be triggered by boredom. Keeping yourself occupied - for example, by watching a film, going for a walk or phoning a friend - can be enough to let these cravings pass.

• 7

  Swap your late-night snack for sugar-free mints or chew gum. This will satisfy your urge to chew on something, without taking in lots of calories.

• 8

  Drink water, herbal tea or decaffeinated coffee. Sometimes thirst can be confused with hunger. Having a drink instead of food will be hydrating, satisfy your taste buds and take the edge off hunger pangs.

• 9

  Go to bed earlier. Late-night food cravings - particularly for refined foods that provide an instant energy boost - may simply be a sign that you are not getting enough sleep. Most adults need between seven and nine hours of quality sleep each night, according to the American Academy of Sleep Medicine.