We’ve all been there: end of a long day, sweats on, snack at our side, and glass in hand while we unwind with a show or other entertainment.
No doubt our nighttime bocadito is relaxing, but it’s also quietly piling on the pounds.
Studies show after-dinner snacking adds up
Researchers followed the eating habits of 52 participants and found that those who ate after 8:00 PM consumed more total calories for the day.(1) A similar study also concluded that people who snacked close to their bedtime ended up eating more, leading to weight gain.(2)
Evening snack time is simply an additional occasion to eat. Not only that, people get busy and may not eat enough during the day. Famished when evening rolls around, they end up eating more than they might have had they managed their hunger consistently throughout the day.
Daytime stress leads to nighttime noshing
Stress raises your level of ghrelin—the hunger hormone. Stress building throughout the day leads to overeating at night.(3) Stress can also send us into the arms of comfort foods like sweets, chips, soda, or fried food—delicious calorie bombs.
Screen-time snacking can lead to weight gain because you’re focused on what you’re watching, not how much you’re ingesting.
Hacks to curb evening munchies
Get in front of your hunger. Balance meals and snacks throughout the day so you’re not ravenous at night.
Get protein early and, ideally, at every meal. We suggest our Entalla Whey and Plant Protein Powders because they are a convenient, fast, and delicious way to get the protein you need to satisfy your hunger and lose weight.
If you love a sweet at night, save some calories for an Entalla protein shake after dinner. With chocolate and vanilla, there’s something for everyone.
Another option to slow snacking and support your health goals is our Skinny Yummy Gummy—a daily supplement packed with prebiotics and fiber. Prebiotics strengthen gut health and fiber will help keep you feeling full longer.
Instead of opening the fridge or cupboard to manage stress, try some deep breathing for 1 to 2 minutes. Chew some gum or sip a relaxing tea with ashwagandha while you catch up on your favorite show or busy your hands with knitting or another hobby.
There’s no mysterious magic after 8:00 PM, but converting mindless nighttime eating into mindful relaxation is your secret weapon for slimming down.
Let’s get healthier, together,
Your friends at Santo Remedio
References
[1] Baron, K. G., Reid, K. J., Kern, A. S., & Zee, P. C. (2011). Role of sleep timing in caloric intake and BMI. Obesity (Silver Spring, Md.), 19(7), 1374–1381.
URL: https://doi.org/10.1038/oby.2011.100
[2] Reid, K. J., Baron, K. G., & Zee, P. C. (2014). Meal timing influences daily caloric intake in healthy adults. Nutrition research (New York, N.Y.), 34(11), 930–935.
URL: https://doi.org/10.1016/j.nutres.2014.09.010
[3] Abizaid A. (2019). Stress and obesity: The ghrelin connection. Journal of neuroendocrinology, 31(7), e12693.
URL: https://doi.org/10.1111/jne.12693
