5 Tips on How to Stop Binge Eating at Night
Do you find yourself being really “good” all day with your food choices but by the time the evening comes around, you are elbow deep in a bag of chips? Are you always thinking food and feel out of control around it?
You are not alone! Binge eating can be a major challenge for many people and the causes can range from hormonal imbalances, stress, emotions and imbalanced blood sugar.
Cause of Binge Eating at Night
Not eating enough during the day
Going on restrictive diets
Not getting enough sleep
Eating too many highly palatable foods (think cookies, sweets, chips, crackers)
Trying to cope with an emotion
Disregulated blood sugar levels
Certain medications like steroids, anti depressants and birth control
Binge eating can also be a trauma response and a way to “fill” a void. It can also be linked to depression and anxiety.
How to Stop Binge Eating at Night
Make sure to eat a breakfast that has 20-30 grams of protein. This helps to stabilize blood sugar and cortisol levels throughout the day.
Ensure meals are balanced with protein, carbs and fats. This combination helps to keep you feeling full and satiated. Many women I find are not eating enough protein especially so prioritizing this at meals and snacks is key. Try to always pair carbs with protein or fats to prevent spikes in blood sugar. This will help with sugar cravings in the afternoon and evening.
Don’t skip out on meals or go more than 4 hours without eating something. Skipping meals causes of to be overly hungry at our next meal and overeat. Be prepared and have a snack in the afternoons to get you through until dinner time.
Lower stress levels by getting enough sleep, not overexercising and prioritizing self care. Cortisol is directly linked to sugar and salt cravings. If you lean on food to cope with emotions, have a back up plan and be aware of when this is happening.
Ditch the restrictive diets. Learn how to properly nourish your body by balancing blood sugar levels and eating enough to prevent cravings and late night binges.
Constantly being on an off the binge/ restrict cycle can be detrimental to our hormone health, mental health, weight and self confidence. There is a way to break the cycle! If you are ready to let go of yo-yo dieting and find a way of nourishing yourself that is enjoyable and maintainable, join me in my Emotional and Binge Eating Masterclass on November 17th. Click here for more details and to sign up.
xx
Mia