Night Snacking: The Real Reasons and How to Deal With Them

Nighttime snacking is often the cause of excess weight. It’s a bad habit that many people try to break.

Everyone knows that it is better not to eat after eight in the evening. But what if hunger takes you by surprise at night, when the clock is inexorably approaching twelve? Read the useful tips below.

Nighttime snacking is often the cause of weight gain. It’s a bad habit that many people are trying to break. Nuria Dianova, a nutritionist, gastroenterologist, and developer of a weight loss methodology, told us how to fight nighttime snacking.

How to deal with nighttime snacking

The reason for night overeating is not always hunger. It usually lies much deeper, so it’s important to examine your body. “Night eating can be the result of psychological stress, fatigue, anxiety, or compensation for a lack of love. These are all characteristics of emotional hunger, which we try to fill with food. Fortunately, you can fight it.


After work, take care of quality rest: take a hot bath, organize an evening walk, or go for a massage. This will help minimize stress, and relax and will be a much better solution than a nightly meal.

Eating regimen

Create a separate meal schedule and eat at a specific time. This will definitely help you get in shape, allow you to control all meals, and feel full.

Eat a healthy diet

It is important not only “when” to eat, but also “what” to eat. Take care of a balanced diet that includes proteins, fats, and carbohydrates.

Eat sweets after the main snack

There is no need to forbid yourself to eat sweets because this will only lead to new stresses and breakdowns. In psychology, this is called “painful fixation”: the more you forbid yourself, the more you will want it. Therefore, eat sweets only after the main meal and convince your brain that if you want to eat something, you can do it.

These simple tips will greatly reduce the likelihood of impulsive nighttime hunger and new stresses.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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