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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 August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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