Night snack: how to satisfy your hunger before bed?

How to overcome evening hunger

Dear friends! Stay up to date with the latest nutrition news! Get new tips on healthy eating! Don't miss new programs, lessons, trainings, webinars! Let's get slim together, because together it's easier! To do this, leave your contact details and you will not miss anything new and interesting. STAY IN TOUCH! Evening hunger, or as it is also called “zhor”, is one of the main causes of excess weight. At night, our body rests and spends much less energy than during the day, and therefore it is enough for it to eat what we ate for dinner (18-20 hours) and later meals are simply put aside in reserve.

So why do you feel hungry late at night?

If you know how to listen to your body even a little, then listen to the hunger that covers you in the evenings. Most often, the brain requires food, but not the stomach! The brain feeds on glucose, and when it gets tired, it urgently needs a boost. That's why at night you want something unnecessary: ​​bread, cookies, candy, a bar of chocolate or sweet yogurt. Although, as readers say, in the evening you want anything, even what your eyes don’t look at in the morning! All this is fatigue and thirst. The so-called fake hunger.

How to fight fake hunger

Usually, evening fake hunger occurs during a period of strong emotional stress. At this time, it is especially important to maintain a proper diet. During the day, carbohydrates must be present on your table (we are talking about complex healthy carbohydrates). In addition, be sure to eat vegetables, fish, vegetable fats, and drink enough water.

If, before going to bed, your brain still asks you to eat, then some rules will help you find harmony.

Go to bed instead of getting out from behind the computer once again and going to the kitchen to grab a piece of junk food. If you don’t want to sleep yet, then simply walk down the street or do some simple gymnastics. Try to distract yourself from thoughts about food by knitting, embroidering, playing games or anything else that brings you pleasure. If you don't drink enough fluids, give your body a drink. Of course, you shouldn't drink a liter of water before bed. You need to drink throughout the day. But if you are hungry, and at the same time you understand that hunger does not come from the stomach, drink a glass of water in small sips. After 10 minutes, relief will come.

Evening zhor

About half of those who are losing weight say that it is their stomach that asks them to eat before going to bed; it “rumbles” and is completely empty. This happens in the following cases: - you haven’t eaten for a long time (the allotted dinner was missed); - during the day your diet is not balanced; - you go to bed too late; - you are simply used to eating late in the evenings. I would like to immediately say about the last point. It’s worth eating 2 evenings in a row, and on the third day your stomach will be asking to eat like crazy at exactly the same time! It is a habit. Another reminder to us that our body lives by the clock, loves routine and is able to adapt to both bad and good habits. So, if eating at night is a habit, then there is only one piece of advice: get out of the habit. For three evenings you will overcome the feeling of hunger, and on the fourth you will want to eat less. After some time, there will be no trace left of the addiction.

As for other points why evening gluttons set in, there is a solution here too

1. Be sure to have breakfast! It would seem that there is some kind of connection, but there is one. The sooner you start eating, the sooner you will finish. And if you have dinner no later than 4 hours before bedtime, then you will be happy to have breakfast in the morning! It's a vicious circle!

Don't starve yourself during the day! Even if you can’t have a full meal during the day, be sure to look for an opportunity to snack: nuts, seeds, fruits, vegetables, a sandwich (even if only with sausage as an exception). And if you don’t eat all day, then you are guaranteed to have an evening meal. After all, the body needs energy, it screams SOS!

2. Eat dinner at the right times. You should eat no later than 4 hours before bedtime. Ideally – 18-19 hours. Dinner should be hearty with protein and vegetables.
3. Go to bed on time. Adequate rest replaces part of the food - this is true. And don’t forget that in our sleep we lose weight.

These simple rules will help prevent evening hunger. But if it does come, what then? How to deal with it?

How to cope with evening/night hunger?

If you really want to eat, but you understand that it’s too late, and especially if you want to lose weight, try to deceive your hunger.

1. Brew healthy herbal tea and drink slowly, in small sips. For a good night's sleep, you can eat half a teaspoon of honey with tea.
2. Drink a glass of mineral water, after stirring it with a spoon for a minute.
3. Drink a glass of milk or kefir.
4. Eat the white of a boiled egg.
5. You can eat some leafy greens or a fresh cucumber (remember that cucumbers contain a lot of water and will have a diuretic effect, which is not always convenient before bed.)

Try these simple rules in action. They will definitely help. In any case, evening hunger is temporary. And soon you will get out of the habit of eating before bed, and at the same time you will notice how your figure becomes slimmer day by day. Late-night meals not only ruin your figure, but also your health!!! Health and good luck to you! Source: https://eshsmelo.ru/vecherniy-golod/

Causes of night hunger pangs

Snacking at night is harmful not only to your figure, but to your entire body. If you've been on a low-calorie diet all day, you're bound to get hungry at night. But besides malnutrition, the most common causes of night hunger are:

• emotional stress - if you have a complex and responsible job, then your body will want to entertain thoughts about it, and they usually appear at night or late in the evening;
• fear of the dark - eating fatty foods suppresses fear, causes drowsiness and acts as a sleeping pill;
• gastritis is also considered the cause of night overeating, since low or high acidity irritates the walls of the stomach, causing a feeling of hunger.

Since most people sleep at night, the calories you consumed are not consumed, but turn into fat deposits. Also, a full stomach puts pressure on other organs during sleep, preventing them from recovering.

Evening gluttons - how to overcome overeating in the evenings

Good day to you, my wonderful readers! Evening eating is one of the most common causes of excess weight. The whole day is like a squirrel in a wheel, and in the evening - a long-awaited dinner in front of the TV, an opportunity to finally relax. After a while, you want to experience the feeling of blissful relaxation again, and your legs themselves carry you to the refrigerator. And so several times during the evening. Then self-criticism and a promise that today is “definitely the last time.” Alas, this promise is difficult to fulfill, and therefore the next day everything repeats itself. How to overcome evening gluttons and leave the circle that seems closed?

How to prevent eating in the evenings?

The most effective thing you can do to combat evening overeating is to eat normally throughout the day. What does it mean? In the morning, don't forget about breakfast. Breakfast will help regulate your hunger throughout the day, i.e. you will eat less during lunch and dinner. In addition, breakfast is a kind of trigger for metabolism and makes its speed much faster. Another important condition: you need to organize your diet so that you eat at least once every 4-6 hours (with 6 hours being the deadline). It’s even better to have a snack every 2-3 hours with something light. Also, do not forget to drink water as often as possible. The norm is 1.5-2 liters per day - not empty words. For those who drink little, about a third of cases of appetite are false. So the body asks for water, and not food at all. I think there is no need to explain the consequences of this “wrong request” - it is much easier to prevent it. How? Read: “Is water for weight loss the magic elixir?”

What to eat during the day so as not to overeat in the evening?

What should be the composition of food to prevent evening overeating?

If you do not want to provoke your evening appetite, then during the day you should eat as little sweets as possible (especially in the afternoon). It would be better to do without sweets altogether. If you cannot do this, then at least eat healthy sweets - dried fruits, honey, fruits - and again closer to the first half of the day. One meal (preferably breakfast) should consist of complex carbohydrates. Ideally, this is porridge without oil or with a minimum amount of it. To prevent evening overeating, you need to eat protein foods starting with lunch. It must certainly not be greasy. Boiled eggs, omelettes, cottage cheese, legumes, lean poultry, meat and fish, and seafood meet this condition (of course, do not fry all these foods!). It’s great if your lunch consists of lean protein and vegetables or complex carbohydrates (again, porridge).

How to avoid a heavy dinner?

The ideal dinner in this case is also protein. The best start to a meal would be a salad of fresh vegetables - it will fill your stomach and saturate you with essential vitamins and microelements. The size of the protein dish after the salad should be approximately the size of your palm. If after such a dinner, after some time you still want to eat, then you should not repeat the dinner, but take special cocktails for weight loss. The cocktail can consist of kefir, herbs, garlic, cucumbers, radishes (summer version). In winter, you can make a similar drink from kefir and fruits, berries (including frozen ones), and dried fruits soaked in water. You can drink this cocktail before dinner - it will prevent overeating directly during a meal. Recommended amount: 1-1.5 cups. The next wonderful remedy that will help you reduce your evening appetite is kefir with the addition of one tablespoon of bran 20-30 minutes before meals. If you often have a situation where you come home “brutally” hungry and are ready to pounce on any food, then kefir with bran is the first thing you need to eat in this case.

By the way, there is a widespread belief that by giving up dinner you can lose weight, and it is wrong. However, it is definitely impossible to lose weight by overeating in the evening. The best option for those losing weight and those watching their figure is a light dinner (for example, vegetables and protein, or the same cocktail).

Evening overeating: another little trick...

If you are determined to cope with your evening appetite, then after lunch, if you feel like snacking, drink a hot drink with added cinnamon first. It can be tea or coffee, but the best option is chicory (now they even sell instant chicory), it remarkably reduces appetite. The amount of cinnamon is on the tip of a spoon, and you can eat up to half a teaspoon of this magical spice per day. After drinking the drink, wait 10-20 minutes, only then start eating (of course, if the desire still remains).

They will help you overcome late hunger...

There is another effective remedy that will help overcome your evening appetite. Unfortunately, it is not for every day, but nevertheless it can be used 2-3 times a week. We're talking about a bath. This can be either a soothing bath or a bath with an invigorating effect that gives energy (which is often lacking in the evening). Regardless of whether a bath calms you down or gives you energy, it will in any case reduce your feeling of hunger or completely eliminate it. You can carry out such baths in a course of 15-20 procedures when you are just starting to fight your evening appetite. They will help you cope with this bad habit without radically restructuring your usual routine - and at the initial stage of the “attack” on an unnecessary habit, this is very important.

Another common known way to reduce appetite in the evening is to walk in the fresh air after dinner. Measured, slow walking will help you get rid of thoughts about food. Make a walk an integral part of your evening, and then you will forget about food at night forever.

Remove the provocateurs of evening gluttony

Evening appetite has its own third-party provocateurs. This is a TV and a computer - stop eating in their company. You can easily overcome this habit in one or two weeks. At first it may even break you, like a drug addict. But then, by getting rid of eating at the computer or in front of the TV screen, you will greatly reduce the amount of food you eat in the evening. Remember that the “computer = food” and “TV = food” reflexes are developed very quickly and do not disappear on their own. We must fight them. I think now you are fully armed and know how to reduce your appetite and defeat gluttony in the evenings. The main thing is to remember that in this fight you cannot do without more or less normal nutrition during the day - for those who eat only in the evening, gluttony is inevitable. Therefore, if due to some circumstances (for example, being busy) you cannot eat according to the plan proposed above, try to at least have a snack during the day with something quick and at the same time healthy (kefir, nuts, dried fruits, fruits, bread, cheese, etc. .) Beauty, slimness and health to you!

Source: https://mygrace.ru/zdorovoe-pitanie/vechernij-zhor-kak-izbavitsya.html

Why does night hunger occur?

1. We don’t eat right

If we regularly started our day with a portion of heavy carbohydrates and protein, for example, oatmeal or buckwheat porridge with a chop, then night hunger would bother us much less. A hearty breakfast is a kind of trigger for accelerated metabolism, which starts the positive process of massive calorie burning.

Lunch is no less important. It should also be dense, but the main emphasis here is on the abundance of protein. Moreover, it is desirable that the food has a low fat content. Ideally, your lunch should consist of lean meat or fish, seafood, low-fat cottage cheese, legumes, eggs and various vegetables as a side dish. In this case, cooked food should not be fried. Remember, your desire to eat in the evening will largely depend on the right lunch.

If you are seriously planning to lose weight and struggle with obesity every evening, pay special attention to dinner. It should consist of protein foods with the addition of vegetables. You can safely prepare boiled fish, low-fat poultry broth, seafood dishes, stewed vegetables, fruit or vegetable salad, as well as dishes with cottage cheese. As a rule, after such a meal it will be much easier to cope with the desire to look into the refrigerator.

2. Don't snack

The number of meals is another factor that provokes evening gluttons. If we train ourselves to eat not three times a day, but, for example, five, in the evening it will be much easier for us to curb our desire to eat something tasty. That is, it is important that food enters the stomach in small portions every 4-5 hours. Light snacks between main meals help in this regard. This could be a portion of vegetables, a couple of fruits, a light salad with cottage cheese or a handful of dried fruits. The last meal should end at approximately 19:00, then, when you go to bed, you will not have a ravenous appetite.

3. Eat sugar

Night fat also appears because during the day we eat a lot of foods containing refined sugar. For the health of the body and providing it with energy, we would have enough glucose present in vegetables and fruits. However, in addition to the usual cereals and soups, we are drawn to eat sweets and cakes, eat sweet baked goods, an energy bar and wash it all down with sweet soda. Such food contains a huge amount of sugar, which is not only stored as fat on the waist and hips, but is also addictive, developing our dependence on food. This largely explains the appearance of false night hunger.

4. Drink little water

Raids on the refrigerator at nightfall are also explained by another simple truth - we drink little water. The fact is that in a dehydrated body, intracellular metabolism worsens, and toxins begin to accumulate in the body. To get rid of them, you need additional energy, or, more simply, another portion of food. That is why, if your body persistently demands food, and your hands are still reaching for sweets, think about it, perhaps what your body needs is not food at all, but water! And don’t think that starting your day with a cup of coffee and ending with your favorite tea will restore your need for fluids. The body needs clean water, and at least 1.5 liters per day.

5. We go to bed late

Another reason for evening gluttony lies in disturbances in rest and sleep patterns. We have already mentioned that all metabolic processes slow down significantly with the onset of night. However, if we continue to stay awake from 11:00 pm to 1:00 am, our body continues to produce gastric juice, which causes the feeling of hunger. In this regard, I would like to advise those who wage an unequal fight against hunger every evening to accustom themselves to going to bed no later than ten o’clock in the evening.

How to deal with bad habits

There comes a time in the life of each of us when we decide to break a bad habit at all costs. The choice has been made. Motivation has started to do its job, but what happens next? It becomes unclear how to deal with bad habits. Where to begin? How to consolidate success?

The first step is to determine which habits are bad. The war against bad habits is not only about quitting smoking, drug addiction or alcohol abuse. This also includes the fight against everyday established forms of behavior: the habit of putting things off until later, constantly being late, getting carried away with unhealthy food or overeating heavily, gaming and TV addictions, anxiety for no particular reason, inability to spend money, constantly getting into debt (shopaholism), and many others. And how to deal with them is not yet clear.

How to deal with bad habits: basic rules

Let's consider the basic rules for combating harmful addictions.

1. So, you have made a choice in favor of fighting harmful tendencies. In this case, you should first choose one of them and direct efforts to eradicate it. The effect will be much better.
2. Don’t forget that habits take a long time to form, so breaking the habit will take at least three months. It is important to set for yourself the period necessary to get rid of it, for example, from February to April to stop smoking.
3. You need to try to fill the time completely. In order to overcome addiction, you need to use all the time that you spent on the habit for any other activity. Do not allow emptiness in your usual way of life. For example, instead of endlessly watching TV series, go for a walk or go to the gym. You can also keep a diary and write down from time to time the moments when your habit manifests itself most clearly. This will make it possible to avoid such situations.
4. You can come up with a reward system for excellent results - this is a great incentive.
5. The most common mistake is expecting bad things and assuming that everything will happen on its own. It will be very difficult, especially at first. However, if you can handle it, then it will be much easier. You can mark on your calendar the time that you were able to hold out. This will give you a reason to be proud of yourself.
6. Think about how to deal with bad habits step by step. For example, you decide to start eating right. Give up fast food and secure the results. Give up crackers and chips and also consolidate the result, etc.
7. Try to get support from friends and family and other people. You can use the tactic of observing those who also suffer from a similar problem. Try looking for thematic groups on the Internet, where those who are struggling or have already overcome the same bad habits as yours discuss and give advice.
8. You need to understand that the answer to the question of how to deal with your bad habits will be: avoid temptations as much as possible.
9. You need to motivate yourself as much as possible, imagine how you have already overcome the habit, what advantages you now have thanks to this.
10. If something happened that gave rise to a breakdown, you need to stop, take a deep breath and call on all your willpower to help.

Even if you didn’t figure out how to deal with bad habits the first time, try to overcome them again. There is no need to give up, sooner or later you will succeed.

Source: https://vitaportal.ru/psihologiya/kak-sleduet-borotsya-s-vrednymi-privychkami.html

Hunger and hormones

Appetites and food cravings are associated with the hormonal system, the secretion or absence of certain hormones.

Hormones control all biochemical processes in the body. They also affect mental state, appearance, control body weight, weight loss.

There is even a hormone called the hunger hormone. This is ghrelin, secreted in the small intestine, duodenum, and stomach. From the digestive system, ghrelin passes through the bloodstream to the brain, signaling the emptiness of the gastrointestinal tract and the need to eat.

The only way to combat hunger while losing weight is proper nutrition. The healthier and smarter the diet, the more balanced the hormonal levels. Radical dietary restrictions = increased ghrelin levels = extreme hunger.

How to fight appetite

Before you start fighting your appetite, you should figure out what reasons contribute to its excessive occurrence, why you crave sweets, as well as fatty and salty foods. As a rule, we often promise ourselves to quit smoking, take up fitness, become more attentive to our loved ones, be more punctual, and go on a diet. You should learn to keep the promises you make to yourself, although sometimes this is not easy. Conquering your appetite and not overeating, or even living from hand to mouth for a certain period of time while following a diet, is very difficult. How to deal with appetite, are there ways to help solve the problem? It should be noted that people who have a slow metabolism and at the same time an increased appetite are seriously lucky. The advantages are that in this case, there are fewer metabolic products, as well as free radicals and waste. All this ensures prolongation of youth, or slows down the aging process. In addition, your energy is not wasted on digesting excess food. And there is only one task left, to curb your exorbitant appetite. Some people prefer to wage a stubborn struggle with the body, winning back every extra gram of weight. Although, you can deceive the body in a purely feminine way, that is, use small tricks, which in these circumstances are quite forgivable.

Don't forget about snacks

You are determined to lose weight, and as usual, you choose what to eat when the feeling of hunger becomes overwhelming. All diets have such common points as eating vegetables, wholemeal bread, fruits, and yoghurts. These foods will help you avoid overeating in the evenings. At each meal, a couple of fruits or vegetables will make you feel full, so your calorie intake will naturally decrease. You should have snacks every four hours. With small portions, the required sugar level is maintained, so there will be no mood swings or wild attacks of hunger. How do you fight your appetite while at work? Both at home and at work, it is useful to have apples, biscuits, oranges, and other low-calorie foods on hand. You can indulge yourself, and if you ate a bun during the day, in the evening eliminate something high-calorie, but less tempting, from your diet. The diet should be reduced gradually, by one hundred calories daily. Instead of the usual chocolate bar, take an orange, and replace the cookies with sauerkraut.

How to be full

It's important to learn to be satisfied with the amount of food you can afford, so you need to eat slowly so that the signal of fullness travels from the stomach to the brain. If food is hot, its absorption is slower compared to cold food. Also, try to cook quickly; you can peel or freeze the vegetables in advance. You should not eat on the go while doing certain work, such as housecleaning or reading. Try to taste the dish less during the cooking process, and if you can, don’t taste it at all. Another good way to get rid of appetite is to drink plenty of water. Drink a glass before each meal, and drink water every two hours. This way you will deceive the feeling of hunger and avoid its evening attacks. Always have a bottle of non-carbonated mineral water ready. As for coffee, this drink only whets your appetite, so you should avoid it. How to make food less caloric, and at the same time not deny yourself gastronomic pleasures? Use spices, because sometimes we crave the spicy sensations of taste, and not at all the calories, so thanks to seasonings we get full faster. If you like sweets, then when preparing desserts, replace sugar with cinnamon and vanilla. Preference should be given to minimally processed products. In particular, replace white bread with a wholemeal product.

Dangerous time of day

Appetite makes itself felt during the day, but in the evening it is most pronounced, therefore, in this regard, this time of day is considered the most dangerous. You should not come home hungry, this will be the best defense for your appetite. If you come home and you want to pounce on food, then try to hold it for five minutes, next week you will learn to hold back up to ten minutes. When you can control yourself for at least twenty minutes, you will be able to cope with the impulsive desire to immediately chew something. You can determine by eye the serving size that is suitable for you. For example, half a cup of rice is the size of your fist, and thirty grams of cheese is approximately the size of a matchbox. The key to quick saturation should be considered the correct proportion of nutrients. Three-quarters of the plate should be reserved for vegetables, fruits and legumes, and the remaining quarter is occupied by protein foods. You can't eat from a common dish, otherwise you won't keep track of how much you've eaten.

The importance of physical activity

You can trick your appetite by exercising. You should not refuse exercises if you do not have time to fully complete the complex. Better at least part of it than nothing at all. How to properly fight your appetite in order to succeed in this matter? Make a schedule, think through each item. If you have a hard day ahead, start it with a workout. And if you want to reduce your appetite before dinner, conduct classes at five or six in the evening. To relieve fatigue and stress, an evening workout of about eight hours is suitable. When placing the main load on the buttocks and thighs, maximum calories are burned, so it is very useful to ride a bike, run, or just walk. But even without training, you can cope with your appetite by doing routine housework. For example, washing floors burns up to four hundred calories, while ironing requires approximately two hundred and fifty calories. Even machine washing will allow you to spend up to one hundred and sixty calories. How to fight appetite without overeating? In life it is impossible to foresee absolutely everything, so do not be too strict with yourself if you fail, mistakes should be perceived as useful lessons, and then there will be no need for gastronomic consolations.

Source: https://acellulit.ru/fight/kak-borotsya-s-appetitom.html