How To Stop Night Eating
By: Robert Palmer
Eating food items or snacks in the night-time is part of the
American approach of daily life. After a hard day at work, you arrive
home, plop yourself down in front of the tv, and immediately start
eating-a bag of potato chips here, a pint of ice cream there, a package
of snacks. By the time the night time news comes on, you have consumed
inside just a few hours more calories and fat than would be acceptable
for the whole day. Evening is the time to decompress, to do things that
are personally satisfying to an individual, like making time for tv
set, studying, chatting to close friends, and participating with the
youngsters.
Unfortunately, whether you are unwinding or performing
chores-consuming significant quantities of calories without being
conscious is just about the quickest method to sabotage any weight loss
plan. It is very frequent to make harmful snack and drink choices
between dinner and eating breakfast the next am . This period of time
is actually when we have the lowest amount of command over our urges
and come up with the most detrimental meal possible choices. Really few
people are satisfied and content with celery or perhaps carrot sticks
as snacks, especially with large bags of potato chips, pastries, or ice
cream close by. In reality, individuals who are satisfied with healthy
and balanced snacks probably do not have a weight difficulty in the
first place.
Counter to popular viewpoint, just about all of the proof
demonstrates that evening hours eating, even right just before going to
sleep, carries virtually no effect on bodyweight gain or reduction. The
problem is not at which time of the day you consume food, but how many
calories you take in in total.
The equilibrium between how much you consume and how much you burn
up off will determine whether you experienced a calorie shortage that
day, whether you matched up your needs, or, worst case situation,
ingested more calories than you used up.
The strategy for evening eaters is not to deprive yourself of all evening foods, but to instead make cleverer alternatives.
In spite of an individual's routine of night time eating, the very
first step to getting it under control is to stop bringing "bad" food
items into your house. If pastries, sweets, and these creamy ice creams
are usually not within your house at 10 PM, 11 PM or 3 AM, you cannot
eat them.
Two types of eating patterns occur pertaining to the period of time
between supper and breakfast time. The first, the "munchies," is the most
common, although poorly managed. This is done by men and women who
start eating after dinner and snack until they go to sleep. Practically
75% of all men and women with bodyweight difficulties fit into this
group and for many, this is the major trigger of their bodyweight gain.
The second type of nocturnal eating occurs when the individual
awakens from sleep, taking walks to the kitchen, and consumes anything
he or she can uncover. Known as "night eating," this is a
well-recognised clinical syndrome. The Night Eating Syndrome (NES) is
both a sleep and an eating disorder. Studies from centers that deal
with weight problems indicate that 10 percent of obese people suffer
from it.
This behavior pattern usually involves significant mood disorder and
often responds well to selective serotonin inhibitors (SSRIs, i.e.,
Prozac®, Zoloft®, etc.). It is often associated with the habit of
skipping meals, the absence of hunger in the morning, and severe mood
disturbances through the day. In these cases, more than 50 percent of
one's daily caloric intake occurs after dinner.
Differentiating between these two types of nocturnal eating patterns
from a therapy perspective is important. People who have the evening
"munchies" most probably have lifestyle concerns, and the "munchies"
tend to be a dysfunctional habit that they have had all their lives.
These people will certainly have to understand how to make better
choices. Men and women with NES should first try a few straightforward
modifications such as removing high calorie snacks from the home and
replacing them with lower calorie, sugar free snacks.
In addition night eaters need to keep some of the carbs like bread in
the freezer and do away with leftovers in the fridge since these are
the categories of snack foods eaten at night. If this does not deliver
the results, they will need to look for the treatment of a medical
doctor who is an expert in this dysfunction.
Author Resource:-> Richard Lipman M.D, board certified
endocrinologist, internist & weight loss expert has treated tens of
thousands of adults, children and families with weight & metabolic
disorders. He is the author 4 new diet books including
New Pounds & Inches at www.bestbuyhcg.com
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