Nutrition Articles

Is Evening Eating Destroying Your Weight Loss Efforts?

Cues to Eating and How to Control Them

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Are You An Evening Eater? Try this exercise to find out.
Use the Nutrition Tracker to track 3-5 typical days of eating. Print each day's results and use your records to answer the following questions:

1. How many meals and snacks did you eat after 5:00 pm?
2. How many meals and snacks did you eat during the day?
3. How many total calories did you consume after 5:00 pm?
4. How many total calories did you consume for the day?
5. What activities occurred while you ate after 5:00 pm?

You may have a problem with evening eating if:

  • 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
  • Evening eating constantly occurs with another activity.

    Put An End to the Evening Binge Cycle!
    You CAN control evening eating disasters. Try these tips to normalize sleeping patterns and fend off hunger:
    • Plan activities to do throughout the evening, but don't make food a part of the activity:
      • Take a bath
      • Walk the dog
      • Pay bills; balance the checkbook
      • Play board games with the kids
      • Call a friend
      • Keep your hands busy (polish the silver, sew, knit, or do any craft)
      • Play basketball, baseball, soccer
      • Read a book or magazine
      • Try a relaxing fitness video such as yoga or tai chi.
    • Eat 3 meals daily and 1-2 planned snacks, keeping in mind your total calorie range.
    • Plan to eat about the same number of calories at each meal throughout the day. The total should be within your calorie range.
    • Have a low-calorie beverage (diet soda, flavored water, etc.) in the evening.
    • Make a list of low-calorie snack options. Select one for the evening. Eat it, but no more.
    • Don't eat mindlessly! Eat all meals and snacks at the kitchen table, keeping all of your attention on the food you're enjoying. Take your time and really enjoy every bite.
    • Get 7-8 hours of sleep nightly.
    • Maintain a regular bed and wake time schedule, even on the weekend.
    • Establish a regular, relaxing bedtime routine.
    • If you have trouble sleeping, leave the bed (or room) and pursue another activity like reading until you're ready to sleep. Use your bedroom only for sleep and sex.
    • Finish eating at least two to three hours before your regular bedtime.
    • Exercise regularly.
    • Avoid caffeine and alcohol close to bedtime; avoid nicotine altogether.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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