The Blog
How to Stop Eating 1,000 Calories After Dinner and Reduce Emotional Eating
October 24, 2024
Many of us have been there—finishing dinner and promising ourselves we’re done for the night, only to find ourselves reaching for snacks, sweets, or whatever’s in the pantry. For some, this post-dinner grazing can add up to a significant amount of calories, often leading to feelings of frustration, guilt, and dissatisfaction with progress toward our fitness goals.
If you’re struggling with late-night eating or emotional eating, you’re not alone. The good news is, with a few mindset shifts and practical strategies, you can take control of your evenings and develop a healthier relationship with food. Here’s how to get started:
1. Understand What’s Really Driving Your Hunger
Often, eating after dinner isn’t about actual hunger—it’s about emotional hunger or habit. Are you eating because you’re: Stressed? Exhausted? Lonely? Start by identifying the feelings that are coming up when you reach for food. Keeping a journal to track your emotions and cravings can be incredibly eye-opening.
Action tip: When the urge to eat hits, take a pause and ask yourself, “Am I truly hungry, or am I looking for something else right now?” If it’s emotional, try finding other ways to manage your emotions (we’ll get into that next).
2. Create Non-Food Rituals for Unwinding
For many of us, food is associated with relaxation at the end of the day, especially if you’re used to grabbing snacks while watching TV or winding down after work. Try shifting your focus to non-food-related ways of de-stressing. This could be taking a relaxing bath with epsom salts and essential oil, and lighting a candle while sipping on a sparkling water, practicing meditation, doing some light stretching/gentle yoga, going for a leisure walk, or even enjoying a hobby that keeps your hands busy (like knitting, drawing, or reading).
Action tip: Make a list of go-to activities that help you unwind without food. Keep it somewhere visible to remind you to use these options when the urge strikes.
3. Fuel Properly Throughout the Day
One reason late-night eating can become a habit is under-eating earlier in the day. When we’re not giving our bodies enough fuel, cravings can hit hard at night. Make sure your meals throughout the day are balanced with sufficient protein (aim for 30g/meal), healthy fats, and fiber-rich carbs and adequate hydration (2-4 L/day) to keep you satisfied and energized. This will help reduce the likelihood of mindless grazing later on.
Action tip: Try front-loading your protein earlier in the day. A high-protein breakfast and lunch can go a long way toward preventing post-dinner hunger. I have a protein shake every single day for breakfast (see blog post for my recipe) and love HOLOS Organic Overnight Muesli for lunch, topped with plain greek yogurt, fruit and nuts.
Here is my link for 15% off HOLOS Organic Overnight Muesli if you decide you want to order some.
* 20g plant-based protein
* Organic, Vegan, Gluten-free, eco-friendly packaging (recyclable)
* Rich in fiber
* 13 vitamins & minerals
* 1 Billion CFU probiotics
* Comes in 10 Delicious Flavours: Vanilla, Cocoa, Mocha, Berries, Banana + Cranberries, Apple + Cinnamon, Maple + Almonds, Caramel +Raisins, Chai, Peaches
* Costs less than $5/meal
* Takes less than 10 seconds to prepare
4. Set Boundaries for the Kitchen
Sometimes, the easiest way to avoid overeating at night is to create a hard stop for the kitchen. After dinner, clean up and signal to yourself that you’re done eating for the day. Closing the kitchen, turning off the lights, and brushing your teeth are great signals to your brain that it’s time to shift focus away from food.
Action tip: Create a specific “kitchen closing” ritual that works for you. It might include cleaning the counters, putting away leftovers, and turning on a relaxing diffuser to signal the end of eating for the day.
5. Plan for Dessert
If you’re someone who enjoys a sweet treat after dinner, there’s no need to give that up entirely. Instead of going overboard, plan for it! Choosing a mindful, portion-controlled dessert that you truly enjoy can help you feel satisfied without bingeing. I like filling a snack size ziplock bag with dried fruit, maple almonds and some dark chocolate or frozen yogurt topped with some nuts.
Action tip: Plan for your dessert in advance and savor it mindfully. Take time to enjoy the flavors and textures, rather than rushing through or feeling guilty about it.
6. Practice Mindfulness
Emotional eating often happens when we’re disconnected from our bodies. We’re eating to soothe, not to satisfy hunger. Practicing mindfulness around meals and snacks can help you tune into your body’s true signals and break the cycle of emotional eating.
Action tip: When you feel the urge to eat after dinner, take a moment to pause, breathe, and ask yourself if this is physical hunger or an emotional response. Practicing mindful eating during meals can also reduce cravings later on.
7. Address Emotional Eating Triggers
For many people, emotional eating stems from stress, anxiety, or other challenging emotions. Learning to cope with these emotions in ways that don’t involve food is key. This might mean talking to a therapist, practicing stress-reducing techniques like journaling, and of course, incorporating regular physical activity into your routine to help process emotions in a healthier way.
Action tip: Make a list of go-to coping strategies for when you’re feeling emotional. This could include things like going for a walk, calling a friend, or doing a quick workout.
8. Be Kind to Yourself
Breaking the habit of eating 1,000 calories after dinner won’t happen overnight. There may be nights when you slip up, and that’s okay. The goal is to reduce how often this happens and to gradually change your habits over time. Be patient with yourself, and remember that one “off” day won’t undo all your hard work.
Action tip: Celebrate your small wins. If you successfully navigate one night without emotional eating, acknowledge it and give yourself credit for the progress you’re making!
Final Thoughts
Late-night snacking and emotional eating don’t have to derail your progress. With a combination of mindful eating, proper nutrition, and new habits, you can reclaim control over your evenings and feel great about the choices you’re making. Take it one step at a time, and remember that it’s about progress, not perfection.
By incorporating these strategies, you’ll be well on your way to breaking free from post-dinner overeating and building a healthier relationship with food.
Megan xx