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Episode 30: 5 Ways to Manage Urges to Eat at Night

Weight Loss for Food-Lovers with Molly Zemek


Over-eating at night is something a lot of us struggle with when it comes to our relationship with food. In this episode of the Weight Loss for Food-Lovers podcast, Molly shares five ways to manage the urge to eat at night.

If you seem to struggle more with over-eating after work and into the evening than during the day, you’re not alone. Molly shares that this tendency isn’t a weakness, it’s actually the way our bodies are designed. When we deal with stress and decision-fatigue during the day, our bodies and brains respond by craving that comfort so many of us find in food. We form those habits, like snacking while cooking or reaching for something sweet after dinner, and it’s difficult to rewire our brains and lose weight after we’ve been in this routine for so long.

But even though it’s not easy, it is possible to decondition yourself out of over-eating at night. Molly shares five helpful tips that have worked when it comes to breaking her own urges to eat, including finding new ways to decompress at night, eating dinner earlier, making a food plan ahead of time, setting a regular bedtime, and getting comfortable with discomfort. This last tip—getting comfortable with discomfort—is the key, Molly believes, to achieving your weight loss goals and forming healthy new habits.

The episode concludes with Molly sharing a few of the new positives she’s discovered from curbing her own eating-at-night tendencies. These include spending time watching TV with her kids and husband, listening to music while she cooks instead of snacking, getting a better night’s sleep, and being more productive in the hours right before bed, allowing her to use that time to get work done instead of feeling fatigued from eating too much. If you’d like to set up your own personalized plan to manage your habits and lose weight, you can schedule a free discovery call with Molly.

Topics Covered

· Higher stress levels leading to overeating at night

· Decision fatigue that causes us to make poor food choices after a long day

· Finding new ways to decompress at night

· Eating dinner earlier to curb afternoon snacking

· Making a food plan

· Setting a regular bedtime and sticking to it to prevent food cravings

· Getting comfortable with discomfort

Key Quotes

“There are reasons why we feel hungry at night. It’s not because there’s something wrong with us, actually it’s the way we’re designed.”

“When you have a habit of regularly over-indulging in food at night it just perpetuates itself.”

“Instead of using food to unwind, think about ways that you can truly relive stress and then practice them.”

“Decide exactly what you’re going to eat the night before and then write it down. Keep it simple. Keep it short.”

“You’re going to make healthier choices about what you’re going to eat if you do so ahead of time.”

“If you make it a habit to get up and snack in the middle of the night, that just trains your brain to want that even more.”

“This process of deconditioning desire to eat at night is not fast.”

“My waistline is definitely a lot smaller, but my life is now a lot bigger.”

“This habit of over-eating at night is one that, when changed, can really have dramatic results.”

“You are in control of your relationship with food in the evening.”

Links Mentioned

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