Late-night bingeing

5 min read
Published:
31 May 2017
Duration:
5 min read
Words:
448 words
Segment:
Miscellanous
From the Archive (Mar, 2016): This week, I have shortlisted some tips that will help you avoid that notorious late-night bingeing

Eat well throughout the day
Usually when we skip meals during the day,we think that it is ok to go heavy for our last meal. Indeed, research has shown that as long as your overall calorie intake is under control, it does not matter if you have a hearty dinner. However, sometimes we tend to overcompensate, and overeat. Thus, it is advised that you eat well throughout the day (5-6 meals) so that you will not be tempted to eat too much at night.


TRY: Plan out your meals each day to ensure that you stay on track. If you have the time, and prefer to brown bag your meals, do some meal prepping at the start of every work week. Include light and healthy snacks such as popcorn, nuts, fruits, hard boiled eggs and yogurt.


Indulge in nutritional food
Simply keeping your glucose level constant is not enough. You should focus on fuelling your body with nutritional food so that you will not get those hunger pangs no matter how much you eat.

TRY: Make sure that each of your meals comprises complex carbs, protein and healthy fats. As for dinner,avoid eating refined carbs (white rice,bread, noodles), which causes a quick spike in your blood sugar followed by a sudden drop. That will make you hungry again.

Time
Those hunger signals can be irritating,but that does not mean that you should rush to eat something the moment you hear and feel those dreaded ‘growling’ sounds. Instead, wait it out for a couple of minutes and your cravings should subside. While doing so, drink some water. You never know; what you interpret as hunger might actually be thirst.

Sleep
Need another good reason to hit the bed early? There’s this! The longer night-time hours you are awake, the greater the temptation to eat. Instead, sleep early and within 30 minutes of waking up, reward yourself with a delicious and healthy breakfast.