Many of us eat properly throughout the day, only to have our well-laid plans crumble at night. I understand—it might seem like your willpower has been depleted by 6 p.m.! This is a major weight-loss roadblock for many individuals, and it can be quite frustrating.
I've discovered that there's just one true answer for late-night eating in all my years of helping individuals lose weight: Get to the source of the problem—the reason you're doing this in the first place.
But first, make a vow to yourself that you will be absolutely honest with yourself. If you are, we can devise a strategy to put late-night eating behind you for good.
The five most difficult questions you'll ever have to answer concerning late-night eating are:
1. Are you looking for a one-of-a-kind solution?
We're all on the lookout for a magic elixir. The one fitness component to purchase, a medicine to consume, or an app to download... If only you could locate the correct one, then you'd be set! The issue has been resolved. And I'm no exception—I've frequently wished for a magical solution as well.
Let me share one of Oprah's favorite quotations with you:
"I'm sure I'd know the key to having a healthy physique by now if there was a shortcut."
Let's take a moment to reflect: This was remarked by one of the world's richest women, who admitted that she had looked everywhere for a shortcut. She has access to all available materials and has come to the conclusion that shortcuts do not exist.
The truth is that if you want to reduce weight, you'll have to put in some effort. It isn't easy, and there isn't any way around it.
So, if you want to stop late-night binge, you must first create the expectation and commitment that you will want to cease at some point. It is vital to anticipate it and prepare for it. Discomfort serves as a compass, indicating that we're on the correct track.
Don't be afraid of discomfort; instead, embrace it.
2. Are you aware of the distinction between physical and emotional hunger?
It might be difficult to detect the difference at times. It's sometimes late at night, and the cravings are so strong that you're not sure you'll make it until the morning. It's easy to assume what you're experiencing is real hunger while you're in the moment!
To put it another way, it's simple to fool yourself into thinking you're hungry physically. (I've been in that situation.) However, it is not bodily hunger if you ate supper have 6 p.m. and it is now 9 p.m. What you're going through is emotional, and food has a different function at that time.
Consider the following questions:
- Is it because I'm bored, irritated, nervous, or lonely that I'm eating?
- Is it true that I'm eating to please myself?
- Is it possible that I'm eating to escape the agony of not eating?
The Broccoli Test is an effective approach to evaluate if you're physically or emotionally hungry.
Physical hunger develops with time. You'll feel the hunger pains rising throughout the day if you haven't eaten since yesterday night.
Emotional hunger, on the other hand, is immediate and comes with a feeling of urgency.
3. Are you ready to take ownership of your eating habits?
If you're a late-night eater, one thing you must understand is that you have complete control over whether or not you eat. You must stop blaming others and take responsibility for the decisions you make. You have complete control over whether or whether you eat.
It's not your spouse's fault that they brought cake home, your children's fault that they don't enjoy healthy food, or your friend's fault that they wanted to go to a restaurant.
It's not because you're unable to have self-control. These are deceptions we make ourselves to rationalize our eating habits. It is entirely up to you whether or not to eat. When you place blame on someone or anything else, you'll constantly feel that your eating is beyond your control.
The only way we can reclaim control is for us to reclaim it. Stop sitting in the passenger seat, perplexed as to why you aren't going anywhere. This is all your fault.
So, the next time you're presented with a dilemma late at night, tell yourself, "Eating is my decision." It's a decision I've made, and no one is forcing me to consume this." You are taking control of what and when you eat when you do this.
4. Are you serious about quitting late-night snacking?
"Do you want to quit eating at night?" I would ask. Doesn't it seem like a ridiculous question? Of course, you'd say, "Of course, I do!" That is why I have come."
But…
When you take everything you believe you should say out of the equation, your honest response can be, “No." I truly don't think so. At night, I adore eating. Even if it's just for a little time, it helps me relax, de-stress, and feel wonderful."
Do you agree that you may not genuinely want to quit binge-watching late at night?
Consider what may happen if you don't. You'll have to cope with bad, unpleasant feelings if you don't eat. You've left a hole in the world. A void.
If you eat because you're hungry, you're...
- Bored. What will you do with that time?
- Anxious. What are your plans for dealing with that feeling?
- Lonely. What are your plans for dealing with that emotion?
We don't want to cease late-night eating because we don't want to face the agony that comes with not numbing our emotions with food. What I want you to do is:
Make a list of reasons why you don't want to quit eating late at night.
Being absolutely honest with oneself is essential. "What bad feeling would I have to experience if I don't eat tonight?" Keep in mind that there might be many. You may have to deal with anxiousness, boredom, and frustration all at once.
Make a list of reasons why you wish to avoid eating late at night.
It's possible that you don't want to spend another night in bed feeling powerless over your life. Perhaps you've had enough of feeling guilty. Maybe you don't like how it makes you feel when you wake up. When you're faced with a late-night binge, remember why you're doing it.
One of the most potent motivators in your arsenal is understanding why you want (and need) to stop.
5. What will you do if you get panicked?
Here's a rundown of everything we've covered thus far.
- There is no one-size-fits-all answer.
- You're well aware that late-night cravings are motivated by emotions rather than bodily hunger.
- You are solely accountable for your food choices.
- You're well aware that if you want to stop eating late at night, you'll need to fill the emptiness.
Now it's time to discuss the "moment of truth": If you decide to stop eating late at night, your body will feel as if no one has informed it of your decision. It just understands that it is hungry right now. And if it doesn't receive it, it'll throw a tantrum.
And it's at this point that the terror sets in. What will you do in the situation? I'm hoping your strategy doesn't depend on willpower. Because, as we all know, willpower never appears when we need it the most. You'll need a strategy: You'll need help and you'll need to be held accountable.
It's just too long to wait a week or a month between accountability check-ins—I believe in daily check-ins. Sure, you can solve this issue on your own, but why make an already tough situation any more onerous? Accountability is essential if you want to put an end to late-night binging.
