Be honest. Do you snack after dinner once in a while?
Could we say relatively often?
Alright, let’s just call it what it is and say… every freakin’ night.
If you’re saying, “That’s me!”, then chances are that you’ve been in this mode for a long time. And maybe you’ve thought here and there how nice it would be to feel satisfied after dinner and not get that urge for something else. A little something extra. That cookie (or six)… the bowl of chips (screw it, just give me the bag)… the Halloween candy (they’re too small to have just one!)… the list goes on.
Every so often, you think to yourself, I wonder what it would be like to finish dinner and let that be it for the rest of the night?
Wouldn’t it be so nice to quit the evening snacking, but still get the same satisfaction and pleasure out of life?
My friend, it is so very possible. I promise.
You see, I’ve been there (and still slip back from time to time), and I absolutely get it; it’s all-consuming, it happens almost daily (or perhaps we can scratch the ‘almost’), and it’s the ONE THING that would make you happy and allow you to enjoy everything else that much more.
I recently put out a poll in my Facebook group (if you’re not in it, my friend, don’t miss out!), and I asked when the hardest time is to stop snacking. The overwhelming response? 92% of them declared evening snacking to be the hardest to avoid. (And I have to agree.)
Why is it that we cruise through the day (well, the majority of the time anyway) without even thinking about stopping for a snack… but then nighttime rolls around and we can’t wait for dinner to be over so we can sink our teeth into that yummy-looking treat that we picked up from the local bake shop?
In my experience, it’s our brain that’s at the centre of all this (I mean, it’s literally at the centre of everything that has to do with us, and this is just one aspect). Think about it. Our brain is searching for pleasure, and is also very habit-oriented.
So, the evening snack activates our pleasure centres and acts as a very deeply ingrained habit in our lives. Tough to break, no?
Yes! It sure is.
Of course it’s initially difficult to stop doing something that makes us feel happy and satisfied and that we’re so used to doing that it really just happens automatically. However, it’s entirely doable and I’m going to share my secrets with you; these are the ones that I rely on in my own life. Because after all, I’m human too and believe me, I don’t carry a magic repellent around with me that automatically keeps snack foods at bay. (Does that exist?)
Secrets to Success
- Pay attention to your body. Really listen to it. Not just your head (because as we’ve mentioned, your brain thinks those chips look pretty darn good!), but your physical body. Do you feel physically satisfied after dinner? Are you still a bit hungry? If so, eat another small helping of the meal. If not, stop eating.
- Make your meals count. This is important because if you don’t, then you could be craving a snack because your body is actually looking for more nutrients. Each meal should have protein, fat and fibre (for example, chicken, steamed broccoli, and salad with homemade dressing).
- Get them out of the house. I’m talking about those foods that you’re drawn to on a nightly basis. If they’re not there, well, even if you did want them, it’d be impossible to have them. It’s crazy how effective this simple step can be, so make sure it’s one you don’t overlook.
- Find another habit to do instead. It’s all about pleasure here, and we don’t need to rely on food in order to get it. I love firing up the kettle after dinner and sipping on a delicious tea, and I pay attention to the flavour and how it makes my brain happy. Your habit might be reading the next chapter of your book, having a bath (maybe doing both at once!), going for a walk, or calling a friend to chat. Whatever it is, be mindful of the pleasure it’s giving you (because again, food is not the exclusive source of this).
- Really practice your new habit. We know it won’t happen overnight, so be patient while you get used to doing this new thing instead of reaching for that snack. At first you’ll have to make a conscious effort, but even in as little as a few weeks (or less), you’ll find it comes more automatically.
- Get others in on the action. Even if your partner isn’t ready to give up his evening snacking, make sure he knows that it’s important to you to have his support (so he doesn’t get to wave those cookies in front of your face or make you feel bad for not joining him in finishing off the bag). Bonus: Get him involved in your new habit so you can both motivate and encourage each other. A nice walk after dinner? Great! Watching your favourite TV show together while sipping on the tea that you’ve each chosen for the night? Amazing!
- And finally, don’t be too hard on yourself. New habits take time to instill, and old habits can be tough to let go of. Allow yourself to be imperfect, and know that it is a-okay. (Remember my 80/20 rule!)
Above all, always remember that it’s a mindset shift that is really at the core of all of this. As long as your nutrition is sound, the rest truly is your mind. YOU have the choice, and if you want to feel amazing, then you know the right one to make.
80% of the time. 🙂