Do you find yourself staring into the frig at all hours of the night?  You’re not alone, night eating is a bad habit that many of us need to kick.

5 Tips to End Late Night Snacking

1.  A Spot of Tea

If you eat out of habit and you’re not really hungry, keep a glass of water or a warm cup of decaffeinated tea close by to keep your hands and mouth busy. It’ll also fill you up, keeping hunger pangs at bay.  Our guests do this at the fitness camp every day.  A warm cup of tea can ease stress, fill you up, and comfort you-all at the same time.

2. Plan it Out

Have a sweet tooth?  Freeze a couple of strawberries or a banana.  Try not to deprive yourself or you’ll soon be downing any sweet in sight.  Plan ahead with a healthy snack.  A good example is a couple of cups of fat free popcorn. Whatever you snack on, keep it under 150 calories, and be sure to count that as part of your daily caloric intake.

3. Eat Every Three Hours During the Day

We follow this easy plan at camp- Eat every three hours every day! If you’re limiting calories to drop pounds, be careful not to feel so deprived by the end of the day that you can’t help but make you overeat.  Keep yourself energized by eating every three hours (breakfast, lunch, and dinner, with two snacks in between).  That will keep the temptation to graze all night at bay.

4. Give It a Week or Two

Avoid places and situations (or people*) that cause you to eat late at night by switching up your routine.  Walk the dog after dinner, meditate, read a book, or call a friend. It’ll be tough for the first week or two, but once you break the cycle of late night munching, not snacking at night will become your new habit.  *Tell your loved ones, roomie, or friends that you are trying to avoid eating at night and ask them kindly to not bring you treats or eat unhealthy food in front of you.

5. Don’t Forget to Eat your Fiber (and Protein)

Every time you eat, be sure it offers you fiber to keep you feeling full longer and protein to sustain your energy levels. Go for fresh produce, whole grains, beans, nuts and seeds, low-fat dairy products, and other lean protein. This is especially important for the last meal of the night so you’ll feel satisfied and hunger pangs won’t have you reaching for a huge handful of chocolate chips.

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