Apr 25, 2018
Do you ever find yourself eating like crazy at night? I think
we’ve all been in that place. In today’s podcast episode, we’ll
talk about 7 ways to stop eating at night.
Our strategy will vary depending on why we’re overeating. Here
are 7 different reasons we can’t stop eating at night:
7 Reasons We Eat Too Much at
- Boredom: Often we’ve had a busy day but
evening comes and we find ourselves with nothing to do. In this
situation, we think, “What can I do to make my life exciting?” And
of course the easy answer is, “Eat!”
- Entitlement: Another reason we can't stop
eating at night is entitlement. We’ve had a long hard day and feel
like we deserve a reward. Or we’ve been super good at following our
eating boundaries all day and feel like we deserve a reward. So
what do we do? Eat!
- Hunger: Sometimes we’re just hungry. We
haven’t taken the time to eat during the day—or more likely—we’ve
purposely starved ourselves during the day in a zealous effort to
lose weight. So nighttime comes and we’re hungry! This starts a
binge as we start eating and can’t stop.
- Weakness: Let’s face it. It’s hard to follow
our boundaries all day. It takes a lot of control. So, much like a
marathon runner at the end of the race, we have a hard time
continuing on when evening rolls around. We’re tired of those old
boundaries. And it’s easy to give up when we’re tired.
- Stress Relief: This is a huge reason for
overeating at night. As we go throughout our days, we often walk
through a series of problems. Things keep coming up that make us
feel insecure, annoyed, worried, and any number of emotions. We
don’t have or don’t take the time to deal with those issues and by
the end of the day, we’re completely stressed. Often this stress
finds its relief in food.
- Habit: Sometimes we’ve just developed a bad
habit of eating every night after dinner—and it’s hard to break a
- Failure and Hopelessness:
Sometimes we just break our boundaries once after supper—maybe a
second helping or a brownie as we’re doing the dishes—but then we
feel like a failure. So what do we do? We break them again. Might
as well since we already broke them once! This leads to
hopelessness, which just makes us want to eat even more.
So what's the solution? How do we stop eating at night? The
solution will depend on the reason we're overeating. Here are 7
different strategies we can use that correspond to the above 7
reasons for overeating at night.
7 Ways to Stop Eating at
- Plan your evenings: If you’re eating because
you’re bored, one of the best solutions is to plan the evening so
you’re not bored. You might do something with a friend or plan a
family game. You could plan an activity out of the house. Go for a
walk. Just brainstorm a list of things you could do at night and
actually plan out the evening with a schedule. You may also want to
develop a habit of going to bed earlier so you don’t have as many
evening hours to be bored in.
- Recognize that food isn’t a reward if you want to lose
weight. In our minds, we think of food as a reward because
it’s so yummy. But eating out of our boundaries isn’t a reward if
we want to lose or maintain weight! It’s a punishment! If we’ve had
a hard day, let’s be nice to ourselves by not choosing to do
something we’ll regret the next morning.
- Don’t starve yourself during the day.
Starvation diets aren’t healthy, nor do they work long-term. We’ll
be much better off if we spread our eating throughout the day.
- Mentally prepare for the evening. Just as a
runner paces himself and saves some energy for the end of the race,
we need to pace ourselves and try to save some energy for the end
of the day so we don’t end up completely exhausted. If you work,
consider listening to a Taste for Truth podcast on your
way home from work to get yourself in the mindset of following your
boundaries when you get home.
- Try to go to God for help with your problems throughout
the day. When we do this, we’ll be less likely to eat too
much after dinner because we won’t be so stressed out. If you can’t
make yourself renew your mind at night, try to do it during the day
when you have the most energy to make yourself do it. You could
also try to find a friend to talk through your problems with at the
end of the day.
- Change up your evening schedule so you can break your
habit. For example, if you always watch TV and eat at
night, try to stop watching TV for awhile. Do something else that
will signal your mind and say, “We’re not going to do that
anymore!” Don’t watch TV again until the habit is fully
- Renew your mind as soon as you break your
boundaries. This is by far the best way to keep yourself
from evening eating but you may not be able to make yourself do
that. If you can’t make yourself truth journal or go through the
I Deserve a Donut, try to at least look back through some of
your old journal entries and read what you’ve written there. If you
can’t make yourself do anything at all, then renew your mind in the
morning based on what happened the previous evening.
I hope these ideas will help you stop eating at night. I would
love to hear your ideas too! I would also like to hear any
questions you'd like to see covered on the podcast. If you'd like
to have a question answered, keep reading.
How to Leave a Question for
the Taste for Truth Podcast
If you'd like to have a question
answered on the Taste for Truth podcast, simply go to speakpipe.com/barbraveling.
Follow the instructions and ask your question. You'll be able to
listen to it again before you send the question.
Also, here is the blog post I referred
to about the dance videos:
How to Stop the Evening Boundary Breaking Session