Tag Archives: lose

Controlling Nighttime Eating


(Note: This article was submitted to me for publication on my blog, and while it does not precisely mirror my teaching, I think it is a worthwhile contribution. My inclusion of it here should not be taken as an endorsement of all that it suggests. – William Anderson, LMHC )

by Sandra Bankers

Many people often find themselves snacking at night, even if they are not feeling particularly hungry. Although we’ve mentioned in a previous TAM post that it doesn’t matter what time of the day you eat, eating late at night can still be problematic. More often than not, it can lead to you consuming more calories than you actually need.

Furthermore, Healthline specified that eating at night is connected with certain eating disorders. With that in mind, it’s easier to understand why it’s imperative to control your bedtime eating habits.

You need to remember is that there is often an underlying reason why you have an urge to eat even if you’re not hungry. Experience Life identified some common causes which include depriving yourself of food throughout the day; not having a set meal plan; or being used to eating at that time. The latter may also be stress-induced, or brought about by special instances such as family dinners.

In addition, lack of sleep and boredom may also trigger you to eat at odd times of the day, including late in the evening. The good news is that there’s a corresponding solution in line with the cause.

For most people, eating at night is something they’ve gotten used to over the years. Overeating is usually caused by developed habits so you will need to change your routine to get around this. Look for activities that you can do at this specific time instead of munching on food. For instance, you can read a book or watch a movie during the usual period where you eat to keep yourself distracted. Changing your behavior and mindset is at the heart of The Anderson Method and doing so will help you keep yourself from returning to your late-night eating habit, eventually helping you lose and/or maintain weight. Distracting yourself is also a good strategy if you find yourself snacking at night due to boredom or restlessness.

Likewise, if night-time eating is your way of bonding with your loved ones, you can simply look for other ways to have fun. For instance, you can spend the night bowling or playing miniature golf.

On the other hand, eating a lot because you deprived yourself of food during the day can easily be remedied by eating properly planned meals during the day. Fitness Magazine quotes Milton Strokes, the spokesperson of the American Dietetic Association, who clarified that “by shifting calories to the morning hours, you will ensure that your night-time cravings don’t have as much of a pull.” It’s a good idea to make a meal plan on what you will need throughout the day so you can be sure you are getting enough nutrients and sustenance.

Similarly, craving for food late at night because of lack of sleep can easily be remedied by getting at least 6 or 7 hours of sleep per day. According to Psychology Today, depriving yourself of sleep can trigger overeating, especially of fatty and high-calorie foods, so make sure you get sufficient sleep to avoid this from happening. It’s worth mentioning as well that there are also certain types of food and nutrients that can help you doze off. The better sleep guide on Leesa featured a list of elements which includes food rich in magnesium, potassium, and B vitamins. They have various effects on the body such as for relaxing muscles and nerves or inducing the release of the sleep hormone Melatonin. However, make sure to regulate the amount that you eat. Otherwise, you run the risk of gaining more weight.

Finally, if the reason for your eating at night is stress-related, one effective solution is to increase the amount of fiber and protein that you have at dinner. MedicineNet.com specified their benefits: the former helps you feel full, while the latter helps keep you from feeling hunger pangs even late at night.

Exercising is also a good option for you to combat stress. You can work out before heading home once you leave the office. This strategy can also help you tire yourself out so you can fall asleep more easily.

Why Now Is the Perfect Time to Lose Weight

happy-family

February 2017 is absolutely the best time in history for you to permanently solve your weight problem. Here’s why:

1) Summer is coming!

If you start now, you can lose 30 to 70 pounds or more by the time your summer vacation starts. Whether you use my method or some other science-based approach, count on a much happier summer, feeling slim with a new outfit or two, a spring in your step and vacation photos you feel good about. Don’t put it off. Read some of my clients’ and readers’ comments about my method and my book and audiobook to see what I’m talking about.

2) There are more low-calorie, great-tasting foods available than ever before. The marketplace is exploding with new products to make weight loss easier.

The food industry has stepped up to the plate (no pun intended) and done a great job answering our demand for food and services to help us lose weight, maximizing enjoyment and convenience and eliminating the sense of deprivation.

Today we have Lean Cuisine, Smart Ones and Healthy Choice frozen dinners, all around 300 calories — easy, tasty and low calorie meals when we are too tired or rushed to fix something. I Can’t Believe It’s Not Butter’s spray makes vegetables taste great with almost no calories. Walden Farms makes dressings without calories so we can have a scrumptious salad and save our calories for meat and potatoes. Egg Beaters makes it so we can have twice the scrambled eggs for the same calories and Hellman’s makes it so we can have sandwiches with mayo without breaking the budget. Splenda helps us have rich coffee in the morning without wasting lots of calories on sugar, and diet soda lets us have something besides water with lunch and during the day without worrying about how many calories we’re getting.

Restaurants are putting the caloric values on their menus, making it much easier to eat out. They are also offering more and more items to fit the caloric requirements to lose weight. I used to avoid eating out because it was such a pain to try to figure out the calories at restaurants –it was so much easier to eat at home. Now I can enjoy eating out without the stress and without gaining weight. There has never been a time like this before. It’s the perfect time to lose weight.

3) No festive holidays like Thanksgiving, Christmas and New Year’s to throw you off track.

No explanation necessary.

4) We live in a time of easy access to all the qualified information and assistance you need.

Because of the recent intense focus on the obesity epidemic, we are seeing more legitimate research on weight loss than any time in history. There has never been a better time to lose weight. Good scientific information is as close as your laptop or smartphone, as long as you are careful about the validity of the information.

Technology itself can be a tremendous help. Many of my clients are now using their smartphones to track their calories. They love it. There are hundreds of apps available to download and many are free. This terrific help probably did not even exist the last time you seriously tried to solve your weight problem.

5) You are smarter, more knowledgeable, more mature, stronger, more determined and better equipped than the last time you tried to lose weight.

The “you” that exists today knows a lot more than the old you, not just in facts, which is true, but in wisdom and maturity too. You’ve tried and failed in the past, and learned things that cannot be learned any other way. When I finally solved my weight problem, losing over 100 pounds for good, my success was due largely to what I had learned from all my failed attempts.

When we were childish, we wanted someone else to solve our weight problem for us, but no one else can. We wanted to lose the weight without doing the work and giving up what stands in the way. You know differently now. With what you know today, and what you can learn this spring, this is the perfect time to lose weight. That day has come.

Order my book The Anderson Method, or call one of my therapists for one-on-one training, and get started now.