My Focus on Fitness | Camo Strip (top)
My Focus on Fitness | Camo Strip (bottom)

Night Time Snacks Weighing You Down?

When was the last time you got home late from work, exhausted and hungry, and fixed yourself a quick bowl of cereal or t.v. dinner before hitting the sheets?  This is a common mistake I face everyday with my clients who are trying to eat clean and lose fat and inches.  It might not sound too bad even if your cereal bowl contains whole grains and non-fat milk but the truth is these late night quick meals are high in sugar, sodium, and carbohydrates which will sabotage and diet plan you are committed to.

According to a recent USDA study, overweight adults tend to eat significantly more calories at night than normal-weight adults and more surprising, a growing number of people eat close to 50% of their daily calories at night.  No wonder our country is in the middle of an obesity crisis!

Obviously I believe that the best answer for natural weight loss is a combination of diet and exercise and by controlling your night time eating you can only enhance your results.  Here are some tips I share with my clients to help curb their night time cravings:

  • Start your day with a protein packed breakfast.  By eating a healthy breakfast with a protein, carb, and fat you will give your body the energy it needs to make it through the day without cravings and hunger.
  • Eat at least two small snacks a day that contain a carb and fat.  For example, grab a low-fat cheese stick and apple on your way out the door to enjoy before your lunch meeting and a protein bar to eat on the way home when you are stuck in traffic.  Not only will these snacks keep you moving throughout the day but they will also keep you feeling full so that you don’t overeat at mealtime.
  • Eat a healthy dinner that is full of lean protein (chicken or fish), lots of vegetables, and NO carbs.  This is important because your body will not have the high fat and carbohydrates to store as fat while you sleep.

After dinner it is important to stay busy.  Many of my clients will tell me they eat out of boredom or will indulge while they are watching television.  My advice is to get moving during this time of day if you feel yourself opening the refrigerator past 7:00pm.  Go for a walk, swim with your family, or get busy with a hobby.  If you do find yourself hungry before bed then find a high protein/low sugar snack.  I suggest a protein shake mixed with water or a slice of turkey with a spread of hummus rolled up.  If you keep this advice in mind and practice it for a week or two I can say with certainty you will notice a change in your waistline.

For more information about my diet plan please contact me at 480-699-3162.

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