We all have a little craving in the evening after dinner around 11 pm which makes us nibble. Although it is not dramatic, this habit should be avoided because it causes progressive weight gain.
If you have a healthy diet and you do regular physical activity but still feel you do not lose weight or even take it, this may be due to your evening routine. It may be that your weight gain is related to some bad habits that you absolutely need to lose.
Organize your day according to your differences
It is often difficult to get to bed in front of a movie or a series without having to put in your teeth. In itself it's not that bad, but if that's the case, then you have to anticipate that gap earlier in the day by extending your sports session or lightening your dinner. So, you can compensate your little nibble in the evening, provided it is reasonable and low in calories. Prefer, for example, popcorn or dried fruit.
Avoid snacking in front of the TV
Studies have shown that eating by being distracted influences the amount of food ingested and your ability to remember it. How often did you happen to be absorbed by a television program and empty a packet of chips without even realizing it? It is imperative to control the quantity of products you consume.
The secret is moderation and portion control! Whatever the type of snack you choose, use a reasonable amount before you sit comfortably on the sofa. Prefer carrot or cucumber sticks, low in calories but filling.
Flee from alcohol just before bedtime
Beyond its high calorie content, alcohol is a drink that can disrupt the sleep cycle if consumed before going to bed. Drinking a glass of wine at bedtime may wake you up in the middle of the night and prevent you from sleeping properly. Research has shown that lack of sleep leads to hormonal imbalance and increases the secretion of ghrelin, the hormone that stimulates appetite. You will therefore be more likely to have cravings for greasy and sweet food in the middle of the night.
Any substance that may disrupt your sleep is to be banned as it interferes with weight loss.
Turn off your electronics
The bluish light emitted by the LEDs of your mobile phone, computer and TV can affect your sleep cycle if they are lit at bedtime. It is recommended that you turn off all devices at least one hour before going to bed. Avoid at all costs falling asleep with the television on because sound and light may disrupt you throughout the night and you will be unable to reach the level of restful sleep required to rest your body and mind.
For those who absolutely can not fall asleep without the TV being turned on, set the timer so that it turns off well before your alarm clock rings.
Get a good night's sleep
Even though most people need 8 hours of sleep, more than a third do not fulfill the contract. A fast pace and lack of sleep may cause you to consume more coffee and eat fast, usually junk food. A study carried out during 16 years at Harvard University showed at the end of this period that women who slept 5 hours per night had 30% risk of taking 15 kg due to lack of sleep.
Set your alarm clock earlier
Even if the morning wake is often rude when the alarm sounds, mainly in winter, you should avoid falling asleep at the expense of a good breakfast. Considered as the most important meal of the day, it must be high in protein to avoid snacking during the day and gain weight over time.
To make the right moves in the morning, you must start the evening before changing your habits: before sleeping, set your alarm clock so that it rings earlier and take time to eat a morning meal, certainly hearty but healthy, Which will repel cravings even those of the evening!