NIGHT time eating has been known to ruin many best efforts to lose weight, and so tackling this problem is important if you want to reduce your waistline and get a good night's sleep.
Nothing is wrong with wanting to nibble after a long day at work before you slumber, however, that glass of wine or that crunchy cheese snack is probably not the best option. The key to bedtime snacking is to grab something that is nutritious, that is low in calories, and that is unlikely to upset your stomach.
"Night time eating can definitely be a problem with weight management," explained nutritionist and fitness expert Donovan Grant.
"Unless you are very active in the night, most of your night time meals will be stored as fat. At nights we are usually less active and so the metabolic rate tends to be slow. As such, the extra calories/foods are usually not burned off, but stored," he said.
1. Butter-free popcorn. Munching on popcorn as you enjoy your favourite late night movie is not a bad thing when it's keeping your hands and mouth occupied so you won't reach for something less healthy. Popcorn is not a bad option when it's not slathered with butter and salt. Popcorn actually has a lot of fibre and whole grain and also contains lutein, which fights inflammation.
2. Ripe bananas. Bananas contain potassium and magnesium, which helps our body to relax. They are also rich in melatonin, a hormone which is good for inducing sleep. Bananas have the added benefit of being low in calories and don't need any form of preparation. This delicious fruit is basically a sleeping pill in a skin.
3. Unsalted nuts. Unsalted almonds, especially, are a filling and crunchy bedtime snack which is excellent alone or when combined with other nuts such as cashew, peanuts, sesame seeds or pumpkin seeds. You could also create a trail mix by adding dried fruits such as cranberry and raisins. While nuts are great sources of protein, you should not go overboard by consuming too much as they are excellent sources of fats.
4. Wholegrain crackers. There are many options when it comes to buying crackers, but 100 per cent whole grain crackers are the best choice when you want to maintain your weight. The wholegrain also helps to produce serotonin which is a brain chemical associated with calmness and positive moods. You can have it with tuna or low-fat cheese for a great night-time treat.
5. Hardboiled egg. This is a great option if you want something light and low on carbs before you head off to bed. Eggs are also high in protein and very satisfying, so that you won't feel tempted to reach for something else to eat after having about one or two servings.
6. Oatmeal. Warm oatmeal before going off to bed is great way to get the body relaxed. Oatmeal is great for lowering cholesterol and is rich in calcium, magnesium and potassium which are natural sleep aids. But instead of sweetening with sugar, you can add honey and sprinkle some cinnamon powder for flavour.
7. Glass of low-fat milk. Milk contains calcium which is known for its relaxing effects. This explains why some mothers have made a bedtime ritual of it by giving warm milk to their children before sending them off to sleep. It's always advisable to buy skim or one per cent low-fat milk to cut back on the calories.
8. Low-fat cheese sandwich. A cheese sandwich can be prepared in no time and is very filling. Choose whole grain bread which is even more nutritious and low fat cheese to reduce calories.
9. Low-fat yoghurt. Do you find yourself always wanting a dessert while taking in an episode of your favourite night-time drama? Well, don't be too quick to grab that tub of ice cream. Reach for frozen yogurt instead which is just as sumptuous and has far less calories. You can add banana slices, cherries or any of your favourite fruits to the mixture to add more texture and flavour.
10. High fibre cereal and milk. Check out the cereal aisle of your favourite supermarket the next time you go grocery shopping and shop for high fibre cereals which you can have at nights before going to sleep. While you are shopping, also stock up on almond milk or low fat cow's milk to go along with this filling option.
Nothing is wrong with wanting to nibble after a long day at work before you slumber, however, that glass of wine or that crunchy cheese snack is probably not the best option. The key to bedtime snacking is to grab something that is nutritious, that is low in calories, and that is unlikely to upset your stomach.
"Night time eating can definitely be a problem with weight management," explained nutritionist and fitness expert Donovan Grant.
"Unless you are very active in the night, most of your night time meals will be stored as fat. At nights we are usually less active and so the metabolic rate tends to be slow. As such, the extra calories/foods are usually not burned off, but stored," he said.
If you are powerless to curb your hunger pangs at nights, but worried about ruining your diet, there are some pre-sleep snacks that will make great options for you. Here are a few:
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2. Ripe bananas. Bananas contain potassium and magnesium, which helps our body to relax. They are also rich in melatonin, a hormone which is good for inducing sleep. Bananas have the added benefit of being low in calories and don't need any form of preparation. This delicious fruit is basically a sleeping pill in a skin.
3. Unsalted nuts. Unsalted almonds, especially, are a filling and crunchy bedtime snack which is excellent alone or when combined with other nuts such as cashew, peanuts, sesame seeds or pumpkin seeds. You could also create a trail mix by adding dried fruits such as cranberry and raisins. While nuts are great sources of protein, you should not go overboard by consuming too much as they are excellent sources of fats.
4. Wholegrain crackers. There are many options when it comes to buying crackers, but 100 per cent whole grain crackers are the best choice when you want to maintain your weight. The wholegrain also helps to produce serotonin which is a brain chemical associated with calmness and positive moods. You can have it with tuna or low-fat cheese for a great night-time treat.
5. Hardboiled egg. This is a great option if you want something light and low on carbs before you head off to bed. Eggs are also high in protein and very satisfying, so that you won't feel tempted to reach for something else to eat after having about one or two servings.
6. Oatmeal. Warm oatmeal before going off to bed is great way to get the body relaxed. Oatmeal is great for lowering cholesterol and is rich in calcium, magnesium and potassium which are natural sleep aids. But instead of sweetening with sugar, you can add honey and sprinkle some cinnamon powder for flavour.
7. Glass of low-fat milk. Milk contains calcium which is known for its relaxing effects. This explains why some mothers have made a bedtime ritual of it by giving warm milk to their children before sending them off to sleep. It's always advisable to buy skim or one per cent low-fat milk to cut back on the calories.
8. Low-fat cheese sandwich. A cheese sandwich can be prepared in no time and is very filling. Choose whole grain bread which is even more nutritious and low fat cheese to reduce calories.
9. Low-fat yoghurt. Do you find yourself always wanting a dessert while taking in an episode of your favourite night-time drama? Well, don't be too quick to grab that tub of ice cream. Reach for frozen yogurt instead which is just as sumptuous and has far less calories. You can add banana slices, cherries or any of your favourite fruits to the mixture to add more texture and flavour.
10. High fibre cereal and milk. Check out the cereal aisle of your favourite supermarket the next time you go grocery shopping and shop for high fibre cereals which you can have at nights before going to sleep. While you are shopping, also stock up on almond milk or low fat cow's milk to go along with this filling option.