“Ryann I eat enough during the day, and I can’t stop snacking at night, making me feel terrible. How do I stop?”
It’s a familiar scenario. You’ve eaten well during the day, and yet, when night falls, the irresistible allure of late-night snacks takes hold, leaving you feeling less than your best. So, how do you put a stop to this cycle? Before we dive into the strategies, let’s address the root of the issue: Are you truly eating enough during the day?
Signs You’ve Eaten Enough During the Day:
If these points resonate with your daytime eating habits, it’s essential to remember that there’s nothing inherently wrong with snacking at night. However, if it’s leaving you feeling physically uncomfortable or unsatisfied, it’s worth exploring the deeper reasons behind your nighttime nibbling.
Late-night snacking often boils down to three primary motives: seeking pleasure, numbing emotions, or falling into habitual patterns.
If your day lacks moments of joy or satisfaction, it’s natural to turn to food for pleasure at night. To break this pattern, consider:
When you’d rather not confront uncomfortable emotions from the day, turning to food can serve as a form of emotional anesthesia. To address this tendency, you can:
Mindlessly reaching for snacks each night can become a habit that’s tough to break. To shift this pattern, try:
Identifying the root cause of your late-night snacking is the first step in untangling this habitual behavior. Once you’ve pinpointed the underlying reasons, you can embark on a journey of self-discovery and growth, ultimately finding more fulfilling alternatives to nighttime snacking.
Just so you know, I do review everything I recommend. When you buy through links on this page, we may earn a commission.
Intuitive Eating by Elise Resch and Evelyn Tribole
When it was first published, Intuitive Eating was revolutionary in its anti-dieting approach. The authors, both prominent health professionals in the field of nutrition and eating disorders, urge readers to embrace the goal of developing body positivity and reconnecting with one’s internal wisdom about eating―to unlearn everything they were taught about calorie-counting and other aspects of diet culture and to learn about the harm of weight stigma.
Health At Every Size by Lindo Bacon
Fat isn’t the problem. Dieting is the problem. A society that rejects anyone whose body shape or size doesn’t match an impossible ideal is the problem. A medical establishment that equates “thin” with “healthy” is the problem. The solution? Health at Every Size. Tune in to your body’s expert guidance. Find the joy in movement. Eat what you want, when you want, choosing pleasurable foods that help you to feel good. You too can feel great in your body right now—and Health at Every Size will show you how.
Anti-Diet by Christy Harrison
In Anti-Diet, Christy Harrison takes on diet culture and the multi-billion-dollar industries that profit from it, exposing all the ways it robs people of their time, money, health, and happiness. It will turn what you think you know about health and wellness upside down, as Harrison explores the history of diet culture, how it’s infiltrated the health and wellness world, how to recognize it in all its sneaky forms, and how letting go of efforts to lose weight or eat “perfectly” actually helps to improve people’s health—no matter their size. Drawing on scientific research, personal experience, and stories from patients and colleagues, Anti-Diet provides a radical alternative to diet culture, and helps readers reclaim their bodies, minds, and lives so they can focus on the things that truly matter.
Just Eat It by Laura Thomas
With a perfect blend of scientific expertise and relatable anecdotes, the author dismantles societal myths around food and body image. Through practical advice, self-reflection exercises, and a touch of humor, Thomas equips readers with the tools to break free from the cycle of diet culture, promoting self-love and nourishment. This book is an essential companion for anyone seeking to redefine their approach to food, fostering a positive and sustainable lifestyle.
Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach
Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.
I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:
Why Am I Overeating?
First Steps To Stop Binge Eating
The Food Freedom Lab Podcast
the food freedom lab podcast