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5 Tips To Stop Food Craving At Night

5 Tips To Stop Food Craving At Night

Have you ever felt like your stomach was satisfied but your mouth was still hungry? This confusing feeling is due to the cephalic phase digestive response. “Cephalic” is just a fancy word for “head,” so think of this like digestion for your brain. If you eat food while you’re distracted or in a big hurry, you won’t notice the qualities of your food (things like aroma, taste, and texture). Your brain doesn’t notice these things by itself, so if you don’t pay attention to the qualities of your food, your brain won’t notice that you are full. Consequently, you might find yourself binge eating in the kitchen right before bed, because your mouth is screaming FEED ME even though your stomach is content. Why does this happen? Your brain craves pleasure like it craves water. If you want to stop your food cravings at night, you need to slow down and nourish your body.

1. Give yourself 5 extra minutes to eat.

How long do you usually take to eat breakfast? If you take 5 minutes to eat every morning, give yourself 10 minutes tomorrow. Keep that up for a week and then add another 5 minutes to make it a total of 15. Eating slowly will feel funny at first, so let’s start slow to avoid feeling overwhelmed. Repeat this strategy with lunch and dinner too. Continue to slowly add time to all of your meals and bask in the eating experience.

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2. Put your fork down between every bite.

If you have a hard time slowing down at the dinner table, try this: put your fork down after each and every bite. Chew slowly and focus on the taste, texture, and aroma of your food. You could make a fun game out of this by trying to guess all of the ingredients that were used in your dish. It takes 15-20 minutes for your body to signal that it is satisfied by a meal. Slowing down will help you become more satisfied with less food, resulting in fewer calories consumed and pounds lost.

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3. Do not eat in front of the TV or computer.

Eating is to be done at the kitchen table and nowhere else. If you eat while you are distracted, you won’t notice the qualities of your food (so your brain’s needs for pleasure won’t be fulfilled) and you will miss out on your body’s hunger signal (so you will eat more calories than you really need). Stop looking at eating like it is just a thing you have to do. Eating should not be considered an inconvenience, but rather, a joyous occasion. Stop depriving your body of the quality food (and time) it deserves. Start nourishing it instead.

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4. Eat more healthy fats, fiber, and protein.

These nutrients will help your body feel more full and satisfied without a whole lot of calories required. Good sources of healthy fats include nuts, grass-fed steak, free range eggs, butter, olive oil, avocado, and fish. You can find fiber in oatmeal, raspberries, oranges, brown rice, hummus, and vegetables. High protein foods include lean meats, yogurt, beans/legumes, and milk.

5. Drink a big glass of ice water first.

The feelings of hunger and thirst are often confused. It doesn’t help that most of us spend our days in an eternal state of dehydration. Feeling hungry? Before you take a single bite, pour yourself a big glass of ice water and drink that. Wait for about 15-20 minutes. If you’re still hungry at that point, dig in (but make a positive choice!). 

Do you have any extra tips to stop food craving at night? If you struggle with cravings, do you have any questions? What kinds of foods do you get hungry for especially? 

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More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on February 17, 2020

5 Reasons Why You Should Always Be Who You Are

5 Reasons Why You Should Always Be Who You Are

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

So how to be who you are and always be yourself?

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Why should you always be yourself? Because you will:

1. Live in Alignment With Your Values and Beliefs

Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

When you know your values and why you do what you do, you will live according to your own values and beliefs.

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2. Establish Your Own Identity

When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

3. Build Courage

It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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4. Establish Boundaries

When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

Create and establish your boundaries.

5. Find Focus and Direction

When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

More Tips about Staying True to Yourself

Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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