Hey Welcome here! π
Are you guilty of late-night snacking in front of the TV? You're not alone! But did you know that when you eat can be just as important as what you eat? In this video, we'll dive into the harsh truth about evening snacking and share some super practical tips to help you break the cycle and slim down. Let's make healthier choices together! πͺπ
Hi I am Katharine and itβs my mission to empower and support mature women to adopt a healthy lifestyle, achieve their weight management goals, and thrive in every aspect of their lives. Subscribe to my channel to learn more.
So, here's the deal. A recent study presented at the European and International Conference on Obesity found that the average adult consumes nearly 40% of their daily calories after 6 pm. π² And guess what? Hunger usually peaks around 8 pm, long after we've wrapped up most of our daily activities. Late-night snacking often involves less nutritious choices. You're more likely to grab a bag of chips than whip up a green salad, right? And that's a problem. Going to bed with elevated blood sugar can lead to storing more calories as body fat and even increase your risk of diabetes. Plus, digesting heavy meals can mess with your sleep, causing an increase in appetite hormones and more weight gain. Yikes! π¬
But don't worry! I've got some awesome tips to help you change your eating schedule and support your health. Let's break it down!
Eat More of Your Daily Calories Earlier
Change your bedtime. Go to bed earlier so you can avoid the rush and wake up feeling refreshed. π A good night's sleep can make all the difference. Trust me, you'll thank yourself in the morning! π΄
Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite. π§ Start your day with a glass of water. It's like giving your body a wake-up call! π°
Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony. π Fresh air and morning light can do wonders for your mood and energy levels. Plus, it makes breakfast feel like a treat! π½οΈ
Choose delicious foods. Eat grilled fish or black bean soup for the first meal of the day. π² Who says breakfast has to be boring? Mix it up with some savory options! π£
Make it convenient. A nutritious breakfast can be simple. Heat up leftovers from last night's dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator. π
Convenience is key! Prepping ahead can save you time and stress in the morning. π
Stop for lunch. You'll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus. π₯ Taking a break for lunch isn't just good for your body; it's great for your mind too! π§
Carry snacks. Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, and cut vegetables. π₯ Having healthy snacks on hand can help you avoid those vending machine temptations. π
How to Cut Back on Late Day Calories:
Plan your menu. Decide what you're going to eat in advance. That way you'll be less likely to accidentally binge on pizza or a whole pint of ice cream. π Planning ahead can be a game-changer. It's like having a roadmap to healthy eating! πΊοΈ
Cook at home. Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar. π³ Cooking at home doesn't have to be complicated. Plus, you get to know exactly what's going into your meals! π²
Limit portions. Serve meals on individual plates instead of family-style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room. π½οΈ
Portion control is your best friend. It's all about enjoying your food without going overboard. π₯ Leave the table. Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk. πΆSometimes, just changing your environment can help you avoid unnecessary snacking. π
Focus on protein. Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner. For evening snacks, a little protein will help you to feel full and stabilize your blood sugar. π₯ Protein is a powerhouse! It keeps you full and helps stabilize your blood sugar. π₯
Brush your teeth. Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning. π¦· Brushing your teeth can be a great signal to your brain that it's time to stop eating. Plus, who wants to snack after minty fresh breath? π
There you have it, ladies! Some simple yet effective tips to help you break the cycle of evening snacking and start feeling your best. Remember, it's not just about what you eat, but when you eat. π Let's make healthier choices together and support each other on this journey. You've got this! πͺ
If you found this video helpful, don't forget to like, comment, and subscribe for more wellness tips. And share this video with your friends who might need a little extra motivation. See you next time! πΈ
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