Hi promosionline,
You may have heard the old wives tale about eating
after 8pm: Don't do it, they say, because the food you eat
will be stored as fat. While that's not true, night time
eating is a real problem for millions of people who just
can't seem to stop bingeing before bedtime.
People who suffer from Night-Eating Syndrome (NES) feel
especially compelled to eat a lot of high-carb, high-fat
foods at night. They might even eat more food after dinner
than during dinner. Many eat very sparingly throughout the
day, but stuff themselves at night.
Some sufferers find themselves unable to sleep because
they cannot stop thinking about food. Afterward, they may
feel guilty and disgusted, fearful that another binge will
soon occur.
NES was studied in 2009 by a team at the University of
Pennsylvania Medical Center. Their findings, published in
the January 2009 issue of the Journal of the American
Medical Association, linked this newly designated eating
disorder to stress, low levels of melatonin, and elevated
levels of cortisol throughout the night.
Sufferers were also more likely to have other eating
disorders, sleep disorders, and mood disorders such as
depression.
If you suspect that you might be suffering from
Night-Eating Disorder, speak to your doctor about
available treatments. In the meantime, here are four
effective steps you can take to get your night time binge
eating under control.
Step 1: Eat a late dinner.
Sometimes real hunger exacerbates the symptoms of NES.
Make sure you never go more than three hours without a
small meal or snack. This might require you to move your
dinner to a later time, especially if you tend to stay up
late at night.
If you eat dinner at 6pm but don't go to bed until
midnight, you've gone six hours without eating anything.
This long stretch without food can make you more
susceptible to bingeing.
Step 2: Get rid of temptation.
People who binge at night almost exclusively crave
foods that are high in sugar and fat. These "comfort
foods" cause the brain to release serotonin, a chemical
which improves the mood and makes it easier to fall
asleep. This is especially tempting for those who struggle
with insomnia resulting from obsessive thoughts of food.
To reduce temptation, get rid of all the foods you
commonly binge on: cookies, baked goods, ice cream, or any
other foods you feel compelled to eat at night. Don't keep
these foods in your house. You're far more likely to binge
on readily accessible foods than to drive to the store and
purchase them.
Step 3: Exercise at night.
Some people avoid exercising at night because it makes
them feel too energetic before bed. But if you time it
right, you can reap the appetite-suppressing effect of
exercise and still get a good night's sleep.
When we exercise, our bodies produce endorphins which
give us a general sense of contentment and well-being. Try
ending your workout one hour before bedtime, and follow it
up with a warm, relaxing shower. This could leave you
feeling too content to succumb to a nighttime binge.
Step 4: Trick your body into feeling full.
There are other ways to trick your body into forgetting
about food. Sometimes a warm drink will leave your stomach
full and satisfied. Try drinking low-fat, caffeine-free
hot chocolate before bed. Hot herbal teas are another good
choice. If you must snack, choose high-fiber foods such as
raw fruits or vegetables.
Other night time eaters brush their teeth when they feel
a binge coming on.
Try brushing your teeth with a strong, minty
toothpaste. Then follow it up with some equally strong
mouthwash. Your teeth will feel so clean that you won't
want to dirty them again. Plus, the Sodium Laureth Sulfate
in toothpaste makes food taste less appealing by
suppressing the taste buds that detect sweetness.
If you've ever tried to drink orange juice after
brushing your teeth, you're familiar with this effect.
Note that some over-the-counter sleep aids, such as
diphenhydramine, have been linked to increased hunger and
cravings. If your nighttime eating is interfering with
your sleep, let your doctor know. They will be able to
prescribe medications that don't have this side effect.
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Bye for now,
Ideal Weight Loss Plans
http://www.idealweightlossplans.com
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