Many people find themselves heading straight for the refrigerator in the evenings. These late night food cravings can ruin a healthy eating plan or diet. There are many strategies available to help curb these cravings. Here are a few tips that work for me.

Keep Your Hands Busy

Do you spend your evenings staring at the television? Instead of just zoning out, try finding a hobby or activity that will keep your hands occupied. If you are more actively engaged in your evening activities, you will be having too much fun to snack. My favorite activities are often craft projects - knitting, sewing, crocheting, and scrapbooking are just a few that keep me distracted in the evenings so I don't think about food.

Getting away from the television can also help prevent the cravings from being triggered at all. Commercials are designed to make you crave the foods they are advertising. After seeing a delicious looking scoop of ice cream, how could you not head for the freezer? Turn off the TV or fast-forward through the commercials if you have a DVR.

Eat Breakfast

Studies have always shown that eating breakfast is a great way to get your metabolism started in the morning, but did you also know that it can help prevent overeating late at night? If you are starving your body during the day you will be more prone to late night food cravings. Even if you are not a "breakfast person" there are options available to you. A simple choice like fruit and yogurt can help get your day off to the right start and prevent problems in the evenings.

Sip Tea

A caffeine-free herbal tea can be exactly what you need to unwind at night and keep yourself from raiding the fridge. Not only are there many soothing, nighttime tea blends available, but your hands will be occupied and you will be soothing any oral fixations you may have. I find a cup of peppermint tea in the evenings to be a wonderful time to relax and reflect on the day. It gives me the same feeling as ingesting food without the calories. Many varieties of teas have been shown to improve your health, so give a new tea blend a try. Even if you have not been a fan in the past, there is probably an option out there for you to enjoy.

Choose Smart Foods

Not every late night food craving is just appetite. If your cravings are coming from actual hunger, take a look through your kitchen for smart, light options. Try an apple and a slice of cheese or a small handful of nuts. Even a small protein shake can be a good option, if it is not loaded with sugar or caffeine. Have your snack with a large glass of water. By focusing on foods that are full of fiber or small amounts of fat, you will stay full longer and not keep heading back to the kitchen. Avoid any foods that you know to be triggers for you, such as sweets or salty chips. If the slogan is "bet you can't eat just one" then it is probably not the right snack for your late night food cravings!

By focusing on eating the right things throughout the day and staying busy in your evenings, you will find your late night food cravings become easier and easier to avoid. Controlling those binges is vital to long-term health and weight management success. If you find a strategy that works for you, stick with it! You may see better results than you can imagine.

Learn more about this author, Kim Kunaniec.
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