The habit of eating in the evenings is one of the most harmful. Eating before bed is bad for the digestive system and is often the cause of poor sleep. To get rid of this habit, you need to monitor your emotional state, as well as adjust your diet.
Instructions
Step 1
Depression, anger, emotional depression and other psychological conditions are some of the main reasons for eating late. The more they manifest themselves, the more a person wants to suppress them with food. There are many ways to deal with such problems, for example, try replacing food with something constructive. The next time you feel the urge to eat, take up reading or drawing, listen to music, or solve puzzles. Your job is to distract yourself from the negative thoughts that make you think about food. You can also get yourself some hobbies like modeling, knitting, etc.
Step 2
Watching TV or playing on the computer at night is also a reason for late snacking. If you have a habit of going to bed late at night, this is most likely your problem. Try changing your sleep patterns. Go to bed early and get up at the same time in the morning. Follow this routine throughout the week, including weekends.
Step 3
The reason for the late cravings for food may be purely physiological. If you eat often in the evenings, you may have hormonal imbalance. In this case, you need to normalize the levels of insulin, leptin, ghrelin, cortisol and possibly other hormones in your body. You can do this by making some changes to your diet. For example, start eating a hearty breakfast, the food must be protein. If you eat in the evening, you may not eat breakfast in the morning. the body is full, it did not have time to digest food. You need to stop this practice. Eat eggs in the morning and drink protein shakes. This will help you keep your blood sugar at the correct level throughout the day, which will discourage the urge to eat late at night. Increase your vitamin D intake as it helps regulate the balance of insulin and other hormones in the body.
Step 4
Establish a diet and stick to it daily. Breakfast, lunch and dinner must be at the same time. You may have a habit of snacking between meals. This is okay, but these snacks should also be scheduled, give them a specific time during the day.
Step 5
Fighting the urge to eat in the evening is sometimes very difficult. Some go to the kitchen even when they wake up at night. If you find it difficult to fight this habit, and you find yourself next to food every time, try drinking a glass of water, you can add a little lemon juice to it for taste.
