Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
We’ve all been there: it’s nighttime, things are winding down, then seemingly out of the blue – bam! A random craving kicks in and you reach for a quick snack! Next thing you know you suddenly find yourself eating when you had no plans to, and most times, it isn’t something particularly healthy.
Late night snacking can be a major contributor to slowing your journey to your fitness goals. That’s exactly what this FitTRAC family member has been experiencing recently, check it out:
“Hey Coach Darren, I hope you’re doing well. I’ve been making progress with managing my stress eating during the day, but now I’m struggling with late-night snacking, and I need your help.
It’s become a bad habit, especially after 6 or 7pm. It starts when I’m preparing dinner for the family and I always start snacking/eating then (I justify that by saying I’m ‘testing’ the food). When the family is done, I find myself eating some of my kids’ leftovers sometimes too!
Lately, I’ve been staying up later, and I find myself mindlessly snacking while working, reading, or watching TV. Can you give me some tips on how to prevent late-night snacking and stay on track with my goals?”
I totally get it – the evening hours can be the toughest to resist those tempting snacks. It sounds like you’re facing a double whammy: nibbling during dinner prep and mindless snacking later in the night. This habit can sneakily add up, affecting your health and fitness goals. But I’m here to help:
- Start with mindfulness, early on in the evening: Since late-night snacking oftentimes happens unintentionally, being mindful about your routines and habits is the first part of curbing it and its sporadic nature.
If during family dinner prep you’re most vulnerable to sneaky snacking, make a plan. Instead of mindlessly tasting the food, allocate a specific time for a mini pre-dinner snack of your choice (preferably something healthy like veggies or a small salad) that you enjoy before you start cooking.
To break the cycle of nibbling off your kids’ plates, make a plan to store and refrigerate or compost your kids’ leftovers immediately after they finish. If they’re able to, have them put their plates in the kitchen as your trigger to not eat it but instead clean it.
Identifying triggers of behaviors is the first step in changing them, so try out incorporating some changes to your routine to help them become new habits!
*Also as a bonus tip, while you cook and/or clean, to prevent taste-testing in excess you can chew on a piece of gum!*
- Create a snack-free zone: With the need to stay up later, you may find yourself wandering into the kitchen for snacks while working, reading, or watching TV. One effective strategy is to establish a designated “snack-free zone” in your home.
This can be a room, a corner of the living room, or even a particular chair. Train your brain to associate this area with non-snacking activities. When you’re in your designated zone, opt for healthier habits like sipping herbal tea, chewing sugar-free gum, or engaging in light stretching exercises. Over time, your brain will adapt, and you’ll be less inclined to snack.
- Hydration is your secret weapon: Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. To combat this, keep a water bottle within reach during your evening activities. Aim to sip water consistently throughout the evening.
Not only will this help keep you hydrated, but it can also help you feel fuller and reduce the urge to snack mindlessly. You can even add a slice of lemon or a splash of herbal tea for added flavor without extra calories.
Remember, breaking habits takes time and persistence. Be patient with yourself, and if you slip up occasionally, don’t beat yourself up. Just keep making incremental progress, that’s what counts.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.