{"id":37713,"date":"2018-04-05T14:10:28","date_gmt":"2018-04-05T14:10:28","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=37713"},"modified":"2018-04-16T14:28:09","modified_gmt":"2018-04-16T14:28:09","slug":"lose-weight-must-avoid-10-nighttime-eating-habits","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/lose-weight-must-avoid-10-nighttime-eating-habits\/","title":{"rendered":"To Lose Weight You Must Avoid These 10 Nighttime Eating Habits"},"content":{"rendered":"

It is possible to lose weight throughout the day and overnight while sleeping, but you have to avoid these 10 nighttime habits that’s making you FATTER!<\/h2>\n

If you find yourself constantly struggling to eat the right foods at night or maybe you just simply want to stop overeating to lose weight then applying these 10 tips from this article will definitely help you out.<\/p>\n

I’m going over 10 real nighttime habits that are making you fatter.<\/p>\n

You’re gonna want to read every word of this article because by simply changing these 10 habits you can save yourself hundreds of calories per day.<\/p>\n

You can avoid late night binge eating, and you can ultimately burn more fat if you avoid these 10 nighttime habits.<\/p>\n

For the first one let’s start with dinner.<\/p>\n

Habit #1 Dinner<\/h3>\n

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A really bad habit people have when prepping dinner is that they pick at their food and other snacks.<\/p>\n

This is a bad habit that’s easy to understand, If you’re really hungry and you can smell the aroma of delicious food cooking your gonna start grabbing random things and eating them.<\/p>\n

There’s two potential solutions for this problem.<\/p>\n

The first one is to only allow yourself to eat seated at the table.<\/p>\n

This can definitely help some of you but it does involve willpower so an even better solution would be to have meals prepped in advanced.<\/p>\n

I recommend you have three days worth of meals already prepped and ready to go so when you get hungry you can just grab your meal, heat it up and eat.<\/p>\n

By prepping your meals ahead of time you\u2019ll get rid of that hunger, prevent binge eating and picking at your food.<\/p>\n

Aside from prepped meals fast cooking options like frozen veggies and instant rice can really help too.<\/p>\n\r\n

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EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

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The best solutions are ones that limit the involvement of willpower.<\/p>\n

Studies suggest that willpower is a limited resource because it leads to wrestling with your cravings and you\u2019ll develop emotional eating tendencies.<\/p>\n

An example of wrestling with your cravings would be doing things like repeating, \u201cI\u2019m not hungry\u201d or \u201cI\u2019m not gonna pick at food\u201d instead of just eating a satiating healthy meal and feeling full.<\/p>\n

An even bigger losing battle would be trying to overcome emotional eating at the effect level.<\/p>\n

Instead you would want to prevent emotional eating at the cause not the effect.<\/p>\n

One bad nighttime habit that causes emotional eating is staying up at night scouting through other peoples social media pages.<\/p>\n

When I say social media I mostly mean facebook, instagram and other platforms.<\/p>\n

If your up using a search engine trying to find ways to better your body or better your life that’s completely different.<\/p>\n

Most peoples social media accounts like facebook and instagram are filled with superficial pictures that depict a fake perfect life.<\/p>\n

One study found that Facebook use was linked to both less moment-to-moment happiness and less life satisfaction.<\/p>\n

Staying up all night going through everyone’s perfect facebook life can trigger a round of emotional binge eating.<\/p>\n

There’s nothing wrong with using facebook as a way to connect with people, and there are obviously other triggers for emotional eating, but by limiting late night social media consumption you can help prevent late night junk food consumption.<\/p>\n

Speaking of staying up late at night the next bad habit is just not knowing when to call it a night and go to sleep.<\/p>\n

Habit #2 Staying Up To Late<\/h3>\n

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Whether your just lying around mindlessly scrolling through netflix, playing video games, or twiddling your thumbs, your more likely to want to fix your boredom with food.<\/p>\n

Go to sleep.<\/p>\n\r\n

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As with most rules there are exceptions to this.<\/p>\n

If you\u2019re one 100% focused on getting a project done then you won\u2019t be thinking about eating snacks every five seconds.<\/p>\n

You also want to go to sleep because study after study shows a lack of sleep is associated with higher BMI levels and larger bellies.<\/p>\n

Not getting enough sleep leads to increased ghrelin levels (which is our hunger hormone) and decreased leptin levels (which is our satiety hormone).<\/p>\n

Try your best to get at least 6 to 8 hours of sleep per day.<\/p>\n

Habit #3 Alcohol<\/h3>\n

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The next bad night time habit you may have is drinking wine and other alcoholic beverages too often.<\/p>\n

It\u2019s one thing to have a glass of wine on weekends or one night per week, but if you\u2019re kicking back a couple glasses of wine every night you\u2019re in trouble.<\/p>\n

Not only is the wine filled with sugar and calories that will spike your insulin levels, but according to a report in the Journal of the Academy of Nutrition, drinking alcohol causes people to eat an extra 384 calories daily.<\/p>\n

Whether their exact number of 384 calories is correct or not doesn\u2019t matter, we’ve all felt more sensitive to food aromas and we’ve all experienced less willpower to resist cravings after a few drinks.<\/p>\n

The point is, you can have alcohol just do it in moderation.<\/p>\n

Moving on to habit number 4 is you may be choosing unhealthy snacks.<\/p>\n

Habit #4 Snacking<\/h3>\n

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I know so many people that try to curb their late night cravings with things like frozen yogurt, trail mix bars and weight watcher brownies.<\/p>\n

A lot of these products are not only high in sugar and filled with artificial sweeteners, but also their macros flat out suck.<\/p>\n

You want to pick snacks that are higher in protein and vegetables because they’ll fill you up.<\/p>\n

There are options with better macros like pure protein bars, natural beef jerky (especially homemade jerky) can be a really awesome snack.<\/p>\n

Quest makes protein chips and you can have powdered peanut butter like PB 2 with celery or with an apple.<\/p>\n

All of these snacks have much better macros.<\/p>\n

Another bad habit you could be making is that you may have not prioritizing certain food groups and macros over others.<\/p>\n

Habit #5 Not Prioritizing Certain Food Groups<\/h3>\n

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A great strategy to lose weight and body fat is to actually feel full and satisfied so you don’t crave junk food.<\/p>\n

Eating a whole bunch of vegetables first can help fill you up when you’re hungry.<\/p>\n

After eating the vegetables your second priority should be protein even if you’re a vegan or a vegetarian there are plenty of high protein options you can fill your plate and your stomach with.<\/p>\n

After having your veggies and your protein you can move on to natural carbs.<\/p>\n

Another bad habit regarding being full is eating your food too fast.<\/p>\n

Habit #6 Eating To Fast<\/h3>\n

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It takes at least 20 minutes for your stomach to tell your brain that it’s full.<\/p>\n

A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal.<\/p>\n

Also compared to the faster eating group the people in the slower eating group felt like they had eaten more.<\/p>\n

I’m not trying to tell you there’s an exact number of times you need to chew your food before swallowing, but the point is when you’re eating don’t forget to come up for air it’s not a race.<\/p>\n

Another bad habit could be exercising really late at night before bed.<\/p>\n

Habit #7 Exercising To Late<\/h3>\n

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Exercising right before bed can prevent you from getting good quality sleep which I already talked about.<\/p>\n

Sleep is very important to prevent you from eating out of boredom and for your hormones.<\/p>\n

Some people will be able to do a workout before they go to bed and they’ll sleep like a baby while others will feel wired especially if they had a pre-workout drink or coffee before working out.<\/p>\n

Habit #8 Not Working Out<\/h3>\n

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Not exercising at all is also a bad habit because exercising earlier in the day will almost guarantee a better night of sleep.<\/p>\n

We only have two more bad nighttime habits I want to go over.<\/p>\n\r\n

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This is one is one that I hope most of you are not making but I have to mention it because a lot of people might be making this mistake and that’s eating healthy microwavable frozen dinner meals like Lean Cuisine, lean pockets and things like that.<\/p>\n

Habit #9 Eating Microwavable Dinners<\/h3>\n

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Remember to always check the ingredients on the back of the label of whatever it is that you’re eating.<\/p>\n

So-called healthy meals like Lean Cuisine are actually not very good to lose weight.<\/p>\n

You’d be much better off prepping your own meals with the right portions and real fresh ingredients.<\/p>\n

The very last nighttime habit that you want to break in order to lose weight is stressing out.<\/p>\n

Habit #10 Stress<\/h3>\n

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So many people spend the night planning every last detail of their next day and stressing about what they have to do tomorrow.<\/p>\n

What might go wrong the next day or in the next week.<\/p>\n

Not only does this prevent sleep but it also will increase cortisol which is a stress hormone that isn’t very good to lose weight nor is it good for building lean muscle.<\/p>\n

On top of that most of the things that you stress about involve you projecting yourself into the future.<\/p>\n

The reality is most of those things may never even happen.<\/p>\n

Stress does not fix problems so take action on things that you can control and forget about what you can.<\/p>\n

For example: if you have to be at work or a class early the next day set an earlier alarm and bring yourself back to enjoying the present moment.<\/p>\n

Don’t get caught up in your thoughts about the future because most of those may never even come true.<\/p>\n

If you feel stressed out a hot bath, a shower, meditation and a consistent exercise routine can greatly help with relieving stress.<\/p>\n

That’s it guys I really hope this article has helped you out.<\/p>\n

If you enjoyed it make sure you leave a comment below!<\/p>\n

What’s Next?<\/h3>\n

Now that you know which bad nighttime habits to avoid to lose weight, we can’t just talk about what not to do but what you can do to lose weight fast.<\/p>\n

Trying to Eat the foods you like and still get healthier isn’t nearly as easy as they make it seem, is it? It seems like big-industry has led us to a bunch of unhealthy habits that quite frankly, aren’t our fault.<\/p>\n

There’s even some stuff out there now that is showing some signs of deceptiveness from the food industry in major studies!<\/p>\n

Its all gotten the best of you though; you’ve probably:<\/p>\n