For many years, scientists thought that eating at night is strongly reflected in our weight, because at that time our body can not recycle as many calories. But, as we are assured British experts, it does not matter what time of day you get those calories. The thing is that the "stop signal" that tells our body that it is full, night work is worse than during the day, and fans of small nocturnal feasts, as a rule, much overeat.
Do you tend to the night gluttony?
One person out of a hundred and more than 20% of people with serious problems of violation of weight suffer from the condition, accompanied by a deep depression known as syndrome of night eating. "People who suffer from this syndrome, eat very little during the day, and consume 80% of total calories, especially carbohydrates and sugar, after seven o'clock in the evening" - explains Dr David Haslam. "But after midnight, they raid the fridge, consuming more calories than their bodies need." Other symptoms include anorexia morning - the morning there is reluctance, guilt during meals and frequent waking at night to eat.
8 ways to deal with them:
Plan the amount of food a day Try to use at least two-thirds of the daily calories before dinner. And dinner before - because the more you postpone it, the hungrier you become. If you know of his habit to eat at night, prepare yourself a low-calorie snack before bedtime. Make it a rule to brush your teeth immediately after a meal - as a symbolic gesture that your mouth is closed for the night.
Always eat at the table and focus on process Do not read or watch TV at the same time, even if you only snacks in.
Chew slowly Your stomach needs some time to "understand" that you have something to eat, and if you eat too fast, you can eat too much before you feel full.
Monitor the consumption of alcohol. First, alcohol - a mass of extra calories, and secondly, it weakens your self-control and fueling appetite. The study British Journal of Nutrition found that people, drink a glass of wine dinner, ate more than those who drank water or tea.
Avoid culinary temptations On the way home, try not to look at bakeries and pastry shops, cross be able to resist the temptation.
If watching TV is chewing reflex - Do not watch TV or come up with something else to do for a while watching a program - ironed, knit, or - even better - to pedal the bike. It will be easier if you plan an evening class in advance.
If overeating - a consequence of stress If the food for you - a kind of compensation for a hard day, find other ways to relieve stress - take a walk, do some yoga or take a relaxing bath.
Go to bed earlierSo you will avoid unnecessary hours of torment in the refrigerator, and along with sleep enough, because lack of sleep directly leads to weight gain. University of Chicago scientists found that people nedosypaet lower levels of leptin - the hormone responsible for the feeling of satiety, and a high level of ghrelin, which causes the feeling of hunger. According to the results of another study, those who slept only five hours a night-cesta more actively produced ghrelin (hunger hormone) and decreased production of leptin (a hormone, giving a feeling of satiety) than in those who enjoy a full eight-hour sleep.