You eat all the right foods and exercise regularly. Then, the sun goes down and you settle in for the night. Soon, those inevitable cravings kick in and you’re head first in the snack drawer. Next thing you know, you’ve consumed enough calories to make your dreams bad ones. Don’t worry, you’re not alone. Now it’s time to do something about it.
For most of us, the evening hours are devoted to relaxation and unwinding from our hectic schedules. We eat dinner, then pay bills, study or help the kids with their needs. Once that’s all said and done, it’s our time. Most of us look most forward to this time of day, but it can also be a dangerous time. If late-night snacking has become a fixed part of your routine, your fitness goals will suffer. It’s not too late to change these patterns and get back on track. Ready? Read on.
- Get rid of the junk food. If it’s in the cupboard, toss it. It’s hurting you. Now don’t buy any more. You won’t eat it if it’s not there. Absolutely gotta have a fix? Snack on baked chips, no-fat pudding, crisp veggies (keep ‘em peeled, sliced and ready to eat) or reduced-fat string cheese. Keep your portions scant.
- Turn off the TV. Read, make lists, meditate, take a hot bath, engage in your favorite hobby (Don’t have one? No better time to start something). If you must watch TV, don’t channel surf. Your boredom level skyrockets, thus providing the perfect atmosphere for snacking. If you can’t resist the tube, focus on a single program, and watch it all the way through. Don’t waver during commercials. TiVo is a beautiful thing. Do you own any workout equipment? Use it while watching your shows. Think about it: is TV causing you major fitness setbacks? If so, is it really worth it?
- Increase your daytime food consumption. Late-night snacking results in a vicious cycle. If you gorge on junk at night, it often leaves you too full in the morning. As a result, breakfast falls by the wayside. You should always eat 5-6 small meals throughout the day. Late-night snacking interferes with this schedule. If you can manage to eat several small meals, you’ll be far less likely to raid the pantry in the evening.
- Never underestimate the power of protein shakes. Protein shakes are, in a word, miraculous. They fill you up without bombarding your body with calories. They also improve metabolism and increase muscle tone. Down one of these puppies when late-night cravings strike, and you’ll thank yourself in the morning. Important note: when it comes to protein shakes, quality counts. Invest in a quality protein powder, and mix with skim or fat-free milk.
- Discipline yourself. This isn’t an easy cycle to break, but it certainly isn’t impossible. If you don’t establish a plan and try your hardest to stick to it, you’ll be up to your ears in Oreos in no time flat. Remember, if you keep repeating your new plan, it will soon become routine.
Don’t give up! You have the ability to conquer this fitness assassin. Good luck!