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The Problem
I eat very healthily during the day, but I just can’t stop snacking like crazy all night long.
What can I do to combat my nighttime munchies?  

The Solutions:

1. Avoid TV

Don’t watch television. Simple cues make me voraciously hungry. Just last night, driving
past a pizza delivery car made me yearn for pizza. I had to work hard not to order one the
minute I got home. Don’t let food commercials talk you into eating junk! –Lisa Johnson

2. Fill up during the day

Have filling foods for your meals. Make sure that you’re eating at least six small meals a
day that contain one carb, one protein and one vegetable or fruit. –Kym

I think the munchies are your body’s way of telling you that you aren’t getting enough fat
— or perhaps protein — during the day. What I suggest is having a cup of yogurt, or
maybe reduced-fat cottage cheese. If that doesn’t hit the spot, then eat more often
during the day (but reduce your meal size) so you won’t be as hungry later. –Julie

3. Hydrate

Grab something to drink at night — like water or tea — instead of a snack. –Becca

Drink water when you want to snack at night. Your body may be telling you that it’s
dehydrated. I keep a glass of cold water with me in the evening — it’s filling and helps
wash your body out. When I finish one glass of water, I move on to the next. –Jared

Always have a bottle of water with you for whenever you feel the urge to put something
in your mouth. Water makes you feel full, which will in turn stop you from running to the
fridge for that late-night snack! –Angela

4. Brush and floss

Once you’ve finished dinner, brush and floss your teeth very thoroughly. Then pour
yourself a glass of water to sip while you watch TV, etc. Keep filling the glass — you won’t
be as tempted to eat. If it’s a cold evening, a pot of herbal (or decaf) tea works well.
–Leslie

Set a time after which you won’t snack. At that time each night, floss and brush your teeth.
–an iVillager

5. Healthy snack suggestions

Try low-fat snacks such as air-popped popcorn or rice cakes. You can also have a stick of
gum. It worked for me! –Rebecca

One low-cal nighttime snack I enjoy is fat-free chocolate pudding topped with fat-free
Cool Whip. It’s yummy! –Renee

Nighttime Munchies

I think Popsicles or frozen fruit bars can be great treats. I buy the ones with around 60
calories and no fat. I eat them slowly to savor my treat, and brush my teeth as soon as I’m
done. –Ali

Try cutting up different fruits and munching on them rather than ice cream and M&Ms. It’s
hard, but it’s worth it. –an iVillager

If you feel like you want to snack at night, try going for a grapefruit. It’ll satisfy your
hunger and keep you healthy. –an iVillager

Eat fruit instead of high-fat and high-carb snacks like chips. –an iVillager

6. Think about it

A cup of hot tea or caffeine-free cocoa helps, but the urge for “sweets” is more than I can
bear sometimes. When those times get too tough, I think of how the calories will look on
me later. That really works! –AJ

I’d try having a piece of fruit or a glass of milk to settle your stomach and help stop your
cravings. Every time you start to feel like having something fatty, just think of how you’ll
look in a few months if you eat fruit instead of unhealthy foods! –ajbabe

7. Stay busy

Don’t let yourself get bored at night. The day isn’t over at 5pm. Stay busy. Remind
yourself that your day really begins after you get off work. That’s time to spend in a
bath, at the gym, walking your dog, writing in a journal, surfing the Net, playing with
your kids or reading a good book. Don’t just sit on the couch and look for something in
the pantry. –an iVillager

My trick is to pick a chore that needs to be done on my way home from work. Once I’ve
finished dinner and my daughter is ready for bed, I concentrate on the chore. If I find
that I’m hungry, I have a glass of water, or a glass of milk for a more filling effect. If I
finish fast, I pop in a quick workout or yoga tape and then it’s time for bed. –an iVillager

I find that I snack in the evening when I’m not doing something with my hands. Now I
work on puzzles, cross-stitch or work on some other craft while I’m watching TV. Or I
clean the house. If I do snack, I try to make it fruit. I’m usually craving a crunchy snack,
so an apple satisfies that craving and is healthy. –Jeannette

I know this sounds crazy, but paint your nails! It keeps your hands busy and you can’t
eat with wet nails, right? –Ali

If you’re craving food early in the evening, take a walk, work in your garden or indulge
in some other pleasurable activity that will take your mind off food. Perhaps tea with a
friend, writing a long overdue letter or email, or simply reading an interesting book
would divert your attention from those annoying cravings. I find that saving a little
housework or paperwork for the evening keeps my mind and my hands busy and away
from food. –an iVillager

Nighttime Munchies

8. Get your ZZZs

If you don’t want to snack at night, then you must go to bed early. Keep busy with
housework and chores and the next thing you know it’s time for bed. You won’t think
about food while you’re asleep! –an iVillager

Sometimes when I want to munch like crazy, I just go to bed a little early.
–makeuplady100

9. Think ahead

Prepare your nighttime snacks ahead of time. I work late hours and am too tired to
prepare healthy foods when I get home at night. I find I snack badly if there’s nothing
ready to eat. –micsworth

10. Chew gum

I chew gum instead of eating. I pick a few yummy flavors and whenever I feel like
having something to eat, I pop a piece into my mouth. –Danielle

11. Don’t tempt yourself

Move away from the food source(s) in your home (and eat only in the kitchen or dining
room). Set up your books, hobbies, pot of hot tea or bottle of water far away from the
food and get interested in other diversions. Go for a walk and remind yourself that 15
minutes of waiting can stop many food cravings. –an iVillager

I moved my computer upstairs and put a TV and VCR in the room as well. Now I have to
choose to go downstairs to get a snack and come back up. This seems to have cut
down on my snacking. –Lisa Marie

So, when the urge to eat strikes, stop and ask yourself if you’re really hungry. If not, then you’re merely
eating out of habit, and the urge will usually pass if you can wait it out.

Overcoming the eating urge can be compared to riding a bucking bronco. You can fight the horse and
be thrown or maintain your balance and “ride” the horse until it settles down. Being a good “urge rider”
involves identifying your urges early and using skills to ride them through.

One skill to “ride out” your urges is to distract yourself for at least ten minutes with an activity that is
incompatible with eating. The goal is to “buy time” and choose an activity that meets several criteria: It
must involve you, be readily available, and give you pleasure or fill you with a sense of accomplishment.
Here are some activity suggestions to get you started, but it’s important to create your own list of
personalized options:
Call a friend (don’t use the phone in the kitchen)

Chew a wad of sugarless gum

Brush your teeth

Take a shower

Paint your nails

Water your plants

Ride your exercise bike

Organize your closet

Meditate, pray, or think pleasant thoughts (but not about food)

File papers or balance your checkbook

Grab your mate, not your plate

Work on a crossword puzzle or a jigsaw puzzle
Do not use television as your alternate activity. Studies show that obesity is almost twice as common in
people who watch three to four hours of television daily as in those who watch less than one hour. This
fatty connection may be due to the decrease in activity and the mindless snacking that tends to go hand
in hand with watching television. If you watch four hours of television every day, that adds up to 1,460
hours each year. Just think of all the useful or enjoyable things you could do with those hours-or all the
calories you could burn through more physical activities — instead.

Another way to ride out your urges is to change your environment. If you’re alone, visit a friend (who
won’t offer you food.) If you’re working overtime, take “seventh-inning stretches” in hallways. If you’re
in the kitchen, go to the bedroom or living room with a good book. Once you leave the environment,
especially if it contained food, your desire to eat will eventually weaken.

When you just can’t resist an urge to eat, simply satisfy it with a low-calorie food or beverage. This is
easy to do if you have an emergency stash of low-calorie items on hand, such as fresh vegetables, fruit,
diet soda, and air-popped popcorn.

Finally, ask yourself if your urges are simply a sign of fatigue. Many people feel like eating when they
are tired, run-down, or sick. Once you recognize when you’re tired, you can take a time-out and give
your body what it really wants — a little break. And don’t feel guilty taking the extra time. If you ride out
urges productively, you’ll be surprised at the free time you have that once was filled with mindless
eating.

As your losing weight, or even before you begin, you should set up realistic goals for yourself to stay
motivated. We will show you how in the next section.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE.
Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher
take responsibility for any possible consequences from any treatment, procedure, exercise, dietary
modification, action or application of medication which results from reading or following the information
contained in this information. The publication of this information does not constitute the practice of
medicine, and this information does not replace the advice of your physician or other health care
provider. Before undertaking any course of treatment, the reader must seek the advice of their
physician or other health care provider
The best way to avoid disappointment is to learn how to set goals you can attain. When learning this
skill, there are two common pitfalls most dieters encounter: Insistent Imperative Syndrome and Mount
Everest Syndrome. By knowing these pitfalls, you can be prepared to sidestep them.

Insistent Imperative Syndrome

Many dieters have goals filled with imperative words that leave no room for error and imply demand,
such as “always,” “never,” “every,” and “must.” Despite what many of us like to think, nobody’s perfect.
So every time you vow never to touch a doughnut again or swear that you’ll lose weight every week or
promise that you’ll always control your eating — you’re setting yourself up to fail by insisting on
perfection. To make matters worse, if you violate your own rigid standards, you will be disappointed in
yourself and may eat even more because you feel so frustrated.

Remember that to err is human — everyone has setbacks. So, strike imperatives from your vocabulary. If
you bring your standards in line with reality, you’ll be regularly rewarded instead of frustrated.

Mount Everest Syndrome

The second trap dieters fall into is creating goals that are way too high, or as out of reach as the top of
Mount Everest — “I have to lose 50 pounds” or “I’m going to walk ten miles.” Giant goals like these are
overwhelming because of the size of the job and the time it will take to do it. Even worse, this type of
thinking can lead to despair because it sets up success as an endpoint that happens only when the
goal is achieved rather than as a continuing process.

Granted, your goals should be challenging, but giant goals are an invitation to failure. That’s why it’s so
important to break goals down into smaller tasks that you can accomplish one day or one week at a time
so you won’t feel defeated before you start.

Steps for Setting Goals

Goals are important because they help you focus your time and energy on the areas that count. To set
yourself up to succeed, your goals should be:

Short term and specific. Specify exactly what you plan to do by tomorrow or next week. Say “I’m going to
walk 25 minutes after dinner every evening this week,” rather than “I’m going to exercise.”

Trackable. Use a diary to track your progress in a visible way.

Positive. Say “I will” rather than “I won’t.” Negative goals make you feel deprived instead of making you
feel good about your successes.

Personal. Don’t try to lose weight to please or impress others. Learn to be the center of your own life.

Rewarding. Recognize each small victory. They are your building blocks for long-term success.

Use smooth controlled movements

You shouldn’t be feeling a pull in the legs or hip joints when doing sit ups

Don’t arch the back it may strain the lower back area

Don’t get too much out of breath within the first few weeks

Try to comfortably increase the number of repetitions each workout

Sit ups can’t really flatten stomach muscles very well

Crunches are one of the best for flattening stomach

Muscles adapt to repeated exercise so try performing different stomach exercises – under guidance of a
gym instructor!

Try varying the speed at which the exercise is performed – be careful when at fast pace!

Always warm the stomach up thoroughly before exercising to flatten the belly

Exercise the side of the stomach as well as the front abs

Always perform stomach exercises under the guidance of a qualified gym instructor, especially for the first
few workouts

Flattening the stomach is not an easy task, it requires the correct approach and attitude which should last
until stomach muscles are visible!

Most people have been overweight, out of shape or both at some point in their lives. The key here is
to not let it get the best of you. You have to force yourself to get out and do something about it…fast.
Here are a few tips that should help you along.

#1. Stop eating anything processed. This pretty much eliminates anything that comes in a box, bag or
wrapper. Cavemen didn’t eat at McDonald’s drive through, people in the old west didn’t have pizza
delivered. The “Fat Lady” used to be a circus attraction, but now you see her on practically every
corner in every city. This really is sad and it’s also avoidable. Start eating fresh fruits, fresh vegetables
and lean meats. Avoid bad carbs like bread, pasta, ect. Even rice and potatoes will get the best of you
unless you drastically reduce your portions and do NOT put butter, gravy, cheese sauce or anything
else that will defeat the purpose all over your food.

#2. Start doing light exercise. Begin by doing stretching exercises to make yourself more flexible.
Stretch thoroughly from head to toe and begin walking short distances. Note: Make certain to check
with your doctor before beginning any type of exercise routine, especially if you are significantly
overweight. You can begin by simply walking around the block once or twice. It may be uncomfortable
at first, but that is to be expected. Hey, you let yourself get out of whack. It’s going to be uncomfortable
for awhile until you begin to strengthen your muscles again and reduce the weight on your frame. It’s
not easy, but it can be done.

#3. As you begin to get used to walking after a couple weeks, start jogging short distances. The idea
here is to eventually work yourself up to sprinting short distances. Recent studies have shown again
and again that sprinting in “sets”, sprinting up hills, running stairs, ect, are much more effective for
losing weight that running distances is. It’s also much easier on your joints in the long term. Some
people, including myself, suffer from shin splints and running distances can be very painful, especially
after you’ve lost the strength in that area of your body.

#4. Swimming is excellent exercise, as long as you treat it as such. I’m not talking about dog paddling
across the pool a couple times and then being finished. I’m talking about “sprinting” in the water from
one side to the other, doing a few sets of swimming as fast as you can over and back across the pool,
doing laps and generally just getting a good, solid workout. Sorry, but no “rubber duckie” allowed
while working out.

ELIMINATE RED MEAT
If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you
make healthier meal choices.
By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating
many poor fast food and restaurant choices, which are over-sized and high in fat.

To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation
method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or
special sauce on grilled chicken sandwiches.

CUT OUT FRIED FOODS
Keep your healthier choices truly healthy by grilling, baking, roasting, broiling or boiling them.