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Are you Sabotaging your Weight Loss Goals by being a Night Nibbler?
You eat well all day long with a balanced breakfast, a healthy lunch, even passing on the candy
dish. But then you come home at night and go on a feeding frenzy!! Sound familiar? Then you are
probably a Night Nibbler and are actively undoing all the good you accomplished during the day
towards your weight loss goals.
Eating in the evening is a problem for many people, primarily because of the quantity of food that
is eaten.
Skipping meals and becoming overly hungry by nighttime can lead to binge eating. Recent studies
show that when people ate three meals a day only 13% binged. If breakfast is ksipped, 24%
binged. Your changes for binging go up to 60% if you skip breakfast and lunch. Spread meals
throughout the day to better control nighttime eating. You will feel hungry and thus less likely to
overeat. You can help yourself lose weight as well as maintain better control of your eating
throughout the day and night by eating breakfast, lunch, and dinner, with planned snacks in
between,.
Remember to Sleep
Indigestion and sleep problems can occur when you consume a large amount of food before
bedtime, often triggering you to eat more during the preceding days to keep your energy up.
Research suggests a connection between obesity and lack of adequate sleep. Statistics show that
overweight individuals sleep about 1.8 hours less a week than people of normal weight. Since the
1960's sleep duration for American adults has dropped by as much as two hours a night, while
obesity has drastically increased.
Two hormones that effect appetite, leptin and ghrelin, are regulated by sleep. Leptin helps
suppress food intake and stimulate energy expenditure, while ghrelin stimulates appetite, fat
production, and body growth. Tthe level of leptin drops and the level of ghrelin increases when you
are sleep deprived. The result is a drastic increase in hunger. One study reported a 24% increase
in hunger, with excessive, uncontrollable cravings for calorie and carbohydrate packed foods such
as cookies, candy and cake. It can all add up to a vicious cycle of late night binges, lack of
adequate sleep, uncontrolled snacking, and late night binges.
Are You A Night Nibbler?
Step 1: If you are not doing so already, track your eating for 3-5 typical days.
Step 2: Use your food journal to answer the following questions:
1. How many total calories did you consume for the day?
2. How many total calories did you consume after 5:00 pm?
3. How many meals and snacks did you eat during the day?

2. 4. How many meals and snacks did you eat after 5:00 pm?
5. What activities occurred while you ate after 5:00 pm?
You may have a problem with nighttime nibbling if:
* Evening eating constantly occurs with another activity.
* More than one-third of your meals & snacks are eaten after 5:00 pm.
* More than one-third of your total calories are consumed after 5:00 pm
End the Cycle!
You CAN control nighttime eating disasters. Try these tips to normalize your patterns and stave off
hunger:
o Plan activities to do throughout the night that don't include food:
* Play board games
* Take a bath
* Walk the dog
* Do yoga
* Call a friend
* Keep your hands busy (sew, knit, etc)
* Play a sport
* Read a book or magazine
o Exercise regularly.
o Eat 3 meals daily, with 1-2 planned snacks in between, keeping in mind your total calorie intake.
o Eat roughly the same number of calories each day, with meals consistently occurring at the
same time daily. Remember to keep your total calorie intake within your calorie range.
o Make a list of low-calorie snack options. Select one for the evening and only eat that and nothing
else.
o Don't mindlessly eat; always eat at your kitchen table and pay attention to your food, really
enjoying every bite.
o Get 7-8 hours of sleep every night and maintain a regular bedtime and wake schedule, even on
the weekends.
o If you have trouble sleeping, leave the bed (or room) and do a relaxing activity until you're ready
to sleep.
o Finish eating two to three hours before bedtime to avoid indigestion.
o Avoid caffeine and alcohol close to bedtime; avoid nicotine altogether.
Follow these tips to change your Night Nibbler habits and start reaching your weight loss goals
today!
==== ====
NOTICE: You should check out the diet that compliments the exercise! Click on the link.
www.bodyfatlosstoday.com
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