Hi I’m Monique. And I’m a chronic late night over eater. That’s right, every night I find myself in the kitchen cupboards searching for something to eat; and I’m not talking about just a small sized snack, but more like a full blown meal. In fact, I wait until I’m practically starving so that I can have a larger portion.
Of course this whole habit of mine started when I wasn’t eating enough during the day. Does that ever happen to you? You know the whole I’m going on a diet this week reasoning that leads to a complete 180 in the opposite direction. Or perhaps you don’t eat enough at dinner just so you can save room for that giant slice of cake or for loading up on extra frozen yogurt toppings. Whatever the reason, I’m right there with you.
For a while, I made adjustments in my diet so I could accommodate the late night eating. So that I would never have to go to bed hungry or wanting something more, but most definitely so I could have my last meal right before bed. Yep, I was that obsessed. I had even forgotten what a true breakfast felt like, probably because I was still full from my midnight meal the night before. Another factor? Evening exercise. Oh yes, that 4-mile run during the late afternoons or evenings caused hunger to creep like no other. A meal right after I ran seemed fine, until it wasn’t two hours later. Because remember I never ate breakfast, therefore my after-run meal was often the first or second of the day. And those meals seemed like they were never enough.
So I ate at 11PM. And then I ate some more. And the next day I would wonder why I could never lose weight even though I always exercised or why I was always so exhausted in the morning. The answer? My habit of late night overeating. I overcompensated with calories. I ate because I felt like I hadn’t eaten in days. I wouldn’t call it a binge, because it wasn’t; I’ve had episodes of binge eating before. This was more like a large restaurant style meal and a dessert type of thing. And I knew that breaking up with my habit was going to be a bitch.
I wish I could write that it was an easy habit to break. But it was really fucking hard. I once read that people either eat because they are hungry, or they eat because it’s a habit; but I’m telling you that it felt like I was battling a full blown addiction. And okay fine, perhaps food is my addiction. I’m okay with that. But how do you sober up from food? With willpower, hard work and making mindful choices. It’s taken me quite some time to be in a comfortable place with it. Even more time for me to actually write about it.
Before I tell you what’s helped me, I want to say that I think it’s perfectly okay to have a snack at night. I know that I can’t go to bed hungry because of how active I am. I also realize that I can have a snack and be satisfied enough. More on that below. Anyway, here’s how I broke up with my late night overeating habit:
1. Having enough throughout the day. If I was eating less than 1400 calories during the day, I was going to be hungry. Especially since I exercise. So first step was to make sure I was eating frequently enough so that I had nutrients and food throughout the day. I ate breakfast, lunch, snack, dinner and a snack again before bed. Of course, I made healthy choices but I also didn’t make compromises when it came to my food. I didn’t save all of my delicious foods for late at night. I enjoyed the things I wanted throughout the day. The message was simple: No matter what time of day you eat the food, you are still consuming the food and the calories. I noticed that when I ate chocolate during the day, I didn’t have an absurd craving for it late at night.
2. Eat a good dinner and drink lots of water. I used to make a lot of simple meals for myself because I live alone and it’s easy to just whip up some eggs and toast at night. But where does that lame meal get me? Yep you guessed it, with my head in the fridge poking around at midnight because I’m so freaking hungry. So in an effort to curve my cravings, I made a commitment to either make dinner ahead of time for the week or spend time cooking it. As soon as I started incorporating more vegetables and healthy carbs into my diet, I was satisfied until bed. Oh and water. A big glass of water filled me up too.
3. Ask yourself if it’s worth it. Like I said, quitting overeating was difficult. There were many times where I found myself staring into the fridge at midnight after I had just eaten a banana and peanut butter. One evening I decided to try something different. I sat myself down, took deep breaths and waited 10 minutes. The entire time I was debating if I should enjoy some toast, ice cream or some other delicious snack hiding in my cupboards. But in the end the question that kept me from eating anymore was: Is this worth it? Will those calories be worth all of your hard work at the gym? How would that bowl of ice cream make you feel tomorrow? The answer was an obvious no. So I scooted out and headed straight to bed. Now I find myself using this technique nearly once a week. My hard work at the gym is important to me and I’m not willing to just to let it all go in the same day.
4. Have a healthy late night treat. I always feel the need to have something a little sweet at night. Most of the time this leads to me going overboard on the quest bars (two quest bars = too many), ice cream, or any chocolate. Of course, you know I’m an avid healthy baker so I started making my black bean avocado brownies weekly. I enjoy one before bed spread with a little peanut butter. I’m happy because I know that they’re healthy but also the fats from the avocado and fiber and protein from the beans fill me up to the point where I’m not hungry at all.
5. Stop using food for emotional reasons. Food only helps you feel good for so long. Sometimes I know that I’m overeating because I’m stuffing down my feelings. If there’s something bothering me, I can always tell since I seem to have an uncontrollable desire to eat more. Identifying the reasoning behind your eating habits will help you along your journey. Journaling is wonderful for when you feel like you are want to eat or even browsing inspirational Pinterest messages; I do it all the time!
6. Tell someone else. This was the best thing I did! I told Tony that I really wanted to quit eating so much late at night. I actually think he was disappointed a bit because he’s also a late night eater, but telling him really helped me to be accountable to myself. I made a choice to eat more at dinner since I knew I would only be having one snack before bedtime. In fact, I’ve felt like we’re both making healthier choices when we do snack because we are mindful of one another.
So far, I feel like things have been going really well for me for the last month or two. I’m feeling great and enjoying big breakfasts once again! I’m curious, are any of you late-night eaters? What are some of your favorite healthy late-night snacks?
23 comments
I get stuck in ruts and get busy – too busy to eat during the day (not really, but I do use that to justify not eating during the day). I drink a ton of hot tea though, so that makes me feel full – then dinner. And since dinner is for ONE, I skimp because it’s too much trouble. I have also been consciously been trying to be a little better – my chocolate addiction has been satisfied this evening by teeny tiny cupcakes, complete with icing. seriously no bigger than a quarter, round and high. that’s enough to make me feel better.
I have lost 20 needed pounded in the last 4-5 months – so that is one good thing.
That’s fantastic, Janet! Love that you’ve found a way to satisfy your chocolate cravings.
If I let myself, I am the WORST late night eater. I too have (mostly) broke myself from it but it’s hard! I can’t ever even decide if it’s hunger or just boredom or what? But like you I am also a late-in-the-day exerciser, not really a breakfast person, so ‘dinner’ is just never enough. By midnight I am a snacking queen if I let myself. But like you, I tell myself that I work way too hard to blow it all on mindless snacking and then just go to bed. Maybe it’s a blogger problem b/c lots of friends are also snacky champs 🙂
Monique, this is absolutely brilliant. I have been reading your blog for quite sometime and your candid, honest personal journey here is what makes you and this blog so special. Though I am not a late night superfood craver (I am an all day snacker trying to make better choices and also a do-I–really-need one glass-of -wine-at-dinner every night girl) this beautiful story if yours totally lifts me up and encourages me. Thank you for such a beautiful heart and soul and I look forward to reading so many more posts. Xoxoxo Cindy
Cindy – you are too sweet. Thanks for reading AK and taking the time to leave a comment!
These are great tips. I am so guilty of eating way too much at night because of waiting all day to eat and I have always struggled with my own addiction to food. I love to hear about other’s struggles and how they have overcome them. Thanks for sharing!
I just love you! What an inspiration you have become to so many of us! Love your blog and the addition of wellness Wednesday. Keep up the good work!
Thanks Cathy!
Thanks for your Wellness Wednesday series! It came at a perfect time for me. I have recently admitted to myself that I may have a disordered relationship with food, as I think about clean, whole foods for hours out of the day. I was on a very strict meal plan for 3 months in preparation for a pageant, and it has been extremely hard for me to go back to my normal diet (which is still clean, whole foods, organic when possible) without going overboard. I am having trouble not stuffing my face every night and stopping eating when I am full. My confidence levels are at an all-time low (even though just weeks ago I was in the best shape of my life in a bikini on stage). I guess it’s hard to follow that up.
Anyway, I just wanted to say thanks for opening up about your own struggles. It has helped me a lot to read your stories.
Btw, I made your butternut squash enchiladas and lentil loaf…..pure goodness. A hit with everyone!
Keep it up! I’ll keep reading every day like I do now! 🙂
Much love, Emilie
Wow, Monique, thank you so much for sharing all this! What you said really resonated with me — “My hard work at the gym is important to me and I’m not willing to just to let it all go in the same day.” I should think of it this way!
For me, my light night snacking isn’t because I’m hungry. I’m not. I often think it’s because I eat so healthy during the day that by the time night rolls around I’m ready to just throw in the towel and eat tons of sweets that I don’t need. It’s more of an emotional/habit thing, like you said. Even when I know I shouldn’t, I still do it. Thank you for sharing those tips!
Thank you for this timely post! I struggle with late night pantry snacking (anything crunchy), and refrigerator (dinner left overs), and freezer (ice cream). I work many evening shifts and find myself coming home “feeling” hungry. I have fallen into this pit, too. Thanks for your helpful advice and honesty about your struggles. I am going to start changing my ways tonight and may a batch of the brownies (love them!) after dinner. I have enjoyed MANY of your recipes. Keep them coming!
Awesome post! Thanks for your honesty. I used to be a late night eater, too & can relate to everything you wrote!
I couldn’t understand why I was exercising so much and gaining/maintaining! Insane.
I finally faced my food addiction head on last summer & it was so hard at first. When I began eating 3 healthy meals and not eating in between, I would go to bed early because I wanted to eat at night (out of habit, not hunger).
Now, I just don’t do it. I know I could have a healthy snack at night if I wanted, but I just don’t want to take the risk of going there again, because that life was not fun & I’m finally in a body that I can appreciate (130lbs, down from 196lbs).
Thank you, again!
Thanks for sharing your story! Love that you know what’s working for you and your body. So happy that your hard work has paid off!
I went from 251 lbs to 125 lbs and one of the rules I used was no eating after 6pm. This was very hard when I started as I would eat all sorts of unhealthy things at night after the kids and my husband went to bed. If I couldn’t stand the hunger I would have 1 oz of low fat cheese or 10 almonds but that was it. I am used to it now and feel so much better not going to bed with an overstuffed belly.
That’s fabulous, Carol! Congrats on your success and hard work. I’m so happy that you found something that has worked so well for you!
I struggle with this. Ugh it’s hard esp the sweet tooth. I’ve been trying to go to bed earlier which helps but definitely agree with having a planned snack after dinner that is satisfying. and this “f I was eating less than 1400 calories during the day, I was going to be hungry.” is so true! Never can eat less than that with exercise!
I have definitely fallen into this trap before! I play basketball for my school so practices are often at 6 or even 7:30 at night. When I get home I just can’t stop eating! I know I should eat more during the day but I don’t want to eat too much so my stomach will be upset at practice. I’ve got it pretty figured out now – if I truly am hungry after practice I’ll have a big green smoothie and maybe a couple squares of chocolate!
Oh I totally relate..Ive gained a bunch of weight from this…practically eating nothing in the day and then having small amounts of (very) calorie dense foods late in the night because my body is so deprived of fuel and glucose. It really IS VERY DIFFICULT to stop doing this.
And my husband…well, he’s the same. Majority of the calories come at night. Thank you for this post, it was just what I needed to kick my ass back into gear and lose the 20lbs I gained in the past year. SIGH 🙁
Hi
I am soo happy I found post
Has anyone tried Journaling?maybe I need ro try that I exercise eat healthy during day at night during 800pm after that I eat got to bed I am overweight not obese I workout but night time is killing g me I want to lose weight but I don’t know where to start with this binge night eating?!?
This is me! I love your ideas and suggestions. I have tried to change this habit for years… I’m so motivated in the daytime, but it all goes away at night. Have you been able to keep with it? I appreciate you writing about this!
Hi Candice! Totally understand – I’m able to keep up with it after tons of practice. It’s hard to break a habit, but just takes a bit of time!
Great… Thanks for sharing this article on how to overcome this overeating issue with your personal experience. I really liked it and will try your idea if i ever faced this eating disorder. I generally follow iahas.com, they have list of healthy and ayurvedic receipes which can help to keep myself healthy. Adding your to that list.