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Community Corner

Put to Rest Late Night Eating Pitfalls and Myths

It's not when, it's what you eat.

You may have heard the claim that eating late at night causes weight gain. One theory behind this assertion is that you won't have time to burn off the calories if you consume them close to bedtime. Another theory is that your body processes food differently at different times of the day, and calories eaten at night are somehow stored more quickly and easily as fat.

Both of these assumptions deserve a closer look.

First, you must understand that the total number of calories you consume and the amount of physical activity you partake in over the course of a few weeks, several months, or even years are what affect your weight.

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If you take in more calories than you burn over time, the excess energy will be stored as fat. It is not going to make a bit of difference whether you stopped eating at 7 p.m. each day or consumed all your calories late into the night.

The result –weight gain—will be the same. Going to sleep before giving your body time to “burn off” calories through physical exertion should not be your concern.

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Another important thing to remember is that while YOU may stop moving, your body does not stop working when you are asleep. Your heart continues to beat, blood circulates, lungs function and your brain works. This all takes energy— meaning you are still burning calories. Eating late-night calories won't magically change your inherent body processes (i.e. your metabolism) and increase fat storage.

Here’s what you do need to consider when it comes to eating late at night and the potential for weight gain:

1.) Many people tend to choose high-calorie, less-healthy foods at night, which are much easier to overeat.  Calories from late-night snacks such as chips, cookies, chocolate, or ice cream add up quickly and can lead to weight gain. After a long day of work, popping a frozen pizza into the oven is probably much more appealing than preparing a well-balanced, healthier meal. Consequently, if you eat late at night, be extra aware of the number of calories you consume.

2.) Mindless eating often occurs at night, which also may lead to an excess calorie intake. Late-night eaters might eat out of habit or because they are stressed, tired, or bored. Be mindful of your eating habits during evenings spent watching TV, working on the computer, or going out on the town with friends—all prime times for mindless eating to occur.

3.) If you don’t have a consistent and regular eating schedule during the day, you may end up very hungry at night. This is problematic because if you have waited too long to eat, you are more likely to eat larger portions. Overeating over time will lead to undesirable numbers on the scale.

So what can you do to avoid falling into these detrimental late-night eating patterns that contribute to weight gain?

  • Restrict late-night meals and snacks but not because your body automatically converts nighttime calories to unwanted pounds. Rather, not eating after a certain hour of the day can help to minimize or eliminate the possibility of munching on calorie-laden foods, which may otherwise send your daily calorie input beyond its limit.
  • Eat five to six smaller meals and snacks spread evenly throughout the day so you don't become overly hungry and overeat at night.
  • Make sure you include adequate protein, fiber, and healthy fats for dinner. Incorporating all of these nutrients will help you feel more full and curb late-night hunger.
  • Avoid eating while sitting at the computer or watching TV.  Instead, tune into your meals by eating in the dining room or at the kitchen table.
  • Finally, always do a self-check before you grab a late-night snack. Ask yourself how much you have eaten and how physically active you were that day, and consider if eating more is really necessary.
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