Indulging in bed time snacking when you are not necessarily hungry can result in consuming unneeded calories. 

Often this may be due to boredom, stress or tiredness. Try these tips to help deal with the emotional eating 

1)BE MINDFUL OF WHAT YOU ARE EATING

Spend a little time planning ahead and grocery shopping for nutritious meals, including breakfast, and snacks throughout the week.

 When you eat a variety of foods throughout the day according to your hunger and fullness, you’re less likely to overeat at night.

2) Improve on protein and fiber

Protein can help you feel full faster and for longer, so make sure to incorporate protein during meals and also try having protein based snacks between the main meals rather than carb based snacks. For Example, roasted chana bhelpuri or a cup of Greek yogurt with chopped fruits and nuts is a good snack for in between meals. 

Dietary fiber also helps us feel full, in addition to improve our intestinal and heart health. Find fiber in whole grains,legumes such as beans and lentils, vegetables, fruits, nuts and seeds. 

The daily recommendation for dietary fiber is 14 grams for every 1,000 calories, which is about 25 grams for women and 38 grams for men per day.

3) Get Sleep

Sleep deprivation can impair glucose metabolism and affect hormones linked to hunger, appetite and body weight regulation.When we get too little sleep, we may confuse tiredness for hunger. If you’re tempted to keep snacking after a balanced dinner,that may be a sign that your body needs rest. Adults should strive for 7 to 9 hours of sleep every night.

4)Turn off the Screen while eating food

Screen time may encourage mindless eating and increased food intake. Eating in front of the TV, while playing video

games or surfing the Internet can distract attention from what and how much is eaten, reduce satiety signals sent to the brain and lessen memory of snacking.

WHAT IF YOU ARE Still Starving after Dinner?

Consider asking yourself the following questions before eating anything: Am I hungry? Am I thirsty? Am I tired? Am I bored? Am I sad?

If you are still hungry after ruling out other factors, it’s OK to have a snack. 

Opt for foods with high protein and fiber and eat small portions slowly, and without distractions.  

Some examples are:-

1)Veggie sticks with one tbsp hummus

2)One cup Greek yogurt with chopped fruits and nuts

3)An apple with one tbsp peanut butter / One apple and few almonds

4)One cup chamomile tea with just one handful roasted chana or nuts-seeds mix

5)2 Pc dark chocolate with almonds

6)Cocoa Milk / Hot chocolate with almonds

7)Few pcs of grilled paneer with half a fruit

8)Boiled egg whites -1 to 2