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A Few Tips to Stop Nibbling After Supper

fridge with food

Are you inclined to eat even though supper is not far away? Are you incapable of relaxing and resisting the urge to eat snacks after supper?

First, you have to reflect upon the reasons that compel you to eat. It is real or fake hunger? To break this pattern of eating at night, it is necessary to try to understand the reasons behind fake hunger. Often, eating without being hungry fills a psychological need. Did you have a stressful day? Are you bored? Are you sad, disappointed, angry, frustrated, or even exhausted?

Here are a few tips to help you overcome this irresistible urge to eat:

Stop for a moment

You have identified the sensation you are feeling as fake hunger. Think about the reasons that could be behind this desire. If necessary, write down your thoughts: it will help you move on instead of dwelling on the same thoughts over and over.

Identify solutions

For example, if you understand that you want to eat because you are bored, find activities that you enjoy in order to break monotony. You could make a list of such activities and keep it readily accessible for times when fake hunger arises.

Have a strict dental hygiene

Immediately after supper, brush your teeth and floss. This healthy habit helps you move on to some other activity; without the taste of food in your mouth, it will be easier to control your desire to eat.

Set limits for yourself

Give yourself clear rules: for example, eating only at the dinner table, and not directly in the bag. This will help limit “unconscious snacking”.

Take care of yourself

Often, people who nibble at night do it to treat themselves, or as a reward at the end of a hard day. What constructive thing could you do that fill this desire? Could you take a nice, warm bath, have a pedicure, read a good book, or have a nice chat with your spouse or a friend?

And you, what are your tips?

By Marilyne Petitclerc

Author
Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.


A Few Tips to Stop Nibbling After Supperis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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