“What can I do about night time nibbles”
Is often a question that I hear in desperation. You could have eaten well all day and then boom the boredom kicks in, Netflix is beckoning and the stress of what is coming tomorrow and putting the kids to bed has tipped you into the biscuit tin.
Combined that with recent times that have us counting steps around our kitchen and heads in the cupboards due to the lockdowns in our various areas.
Who can blame us? Our environment and ease of access to the ‘feel good foods’ is right there.
Moreover, it is something that we are consciously aware of, after the episode of doritos and wine has taken place.
It is like ‘releasing a valve’ or ‘just having a moment to ourselves’ or ‘just sitting down to relax after being with the kids all day’, or ‘work has really been rough today’.
Lets face it. It is easy to turn to food and the night time when maybe the kids are put to bed, the laptop has been closed and the day’s work has been done…is done.
Yet episodes of night time nibbles can really put a dent in your progress.
How can we work with them? Here are a few tips
Reflect First
Why are you reaching for the nibbles? What are your triggers? Is it something that is a genuine problem and scuppering whatever plans you have? Or is it something you can manage and work into your life – guilt free?
I once had a mum of 3 tell me ‘please don’t take away my glass of wine at night’! It is the only time I get to actually talk to my husband!
Let’s not become the joy police. Can you work a few night time nibbles into your day? Great. If not and you know that you may be overindulging in both food and wine then is there something you can do now.
What can you add to your dinner time meal to make it a bit healthier?
Rather than take away or exclude which is a negative mindset what can we add that is a) calorically low and b) enough to make sure you have enough satiety to take you through the morning.
What about adding a large salad? A healthy dollap of grilled vegetables and a soup. What about upping your protein intake? All of which add a decent degree of satieting foods, fibre and water which can help you feel fuller longer.
Add a Stress Reducing Practice to Your Day
If stress is a precursor to night time nibbles it would make sense to try and regulate our stress levels and stem the tide. An app like Calm is worth the investment of your time to use and regulate periods of binge eating and mindless eating by making eating more mindful. The research is proving to be very promising around this area.
Change your Environment
Can you change your environment when it comes to the night time nibbles?
Can you make it more conducive to eating better? If you know you can’t eat 1-2 squares of chocolate then why bring it into the home? What is your kryptonite?
Making foods that are your weak links should not all be about will power. Why rely on it at all? I like cheesecake. The last thing I will do is bake one. But what if when I went out for a meal I had it then?
One client made it a point of buying the most expensive treats that she could find. The most expensive chocolate and wine. This helped her savor and restrict the amount she was willing to consume in anyone sitting. It pretty much put to bed the restrict and binge approach we see when you cut out completely things like carbs and sugar.
Drink Plenty of Water
Swapping out some alcohol for non-calorie drinks may be an option. Fizzy water will give you that fullness too. Drinking more water may reduce your calorie intake. Have a look at the chart below. The higher the number the more satiating the food is.
Try and substitute nibbles for nighttime hot drinks that may a) distract you from wanting to eat and b) take the feeling away of having to eat
Can you do the same with foods that are higher on the satiety index (a score of how full foods make you feel) and eat more protein are both great ways of kicking the hunger into touch.
