How to Stop Snacking at Night

So far the day has gone well. You feel awesome after finishing a tough workout at gym. You’ve been eating healthy balanced meals and drinking lots of water. You’re feeling really pleased with yourself. You know that you deserve to relax on the couch in front of TV. And then… The tiredness sets in. And the boredom. Before you know it, you’re searching the fridge and kitchen cupboards. After doing all the right things throughout the day, you’re curled up on the couch indulging in unhealthy snacks after dinner. You’re not alone. We’ve all done it. Luckily you can learn how to stop snacking at night.

Want to know how to stop snacking at night?

The secrets are revealed! Keep up the good work after dinner and avoid that ‘naughty couch syndrome’. Here are various tips and tricks on how to stop snacking at night.

  • Don’t buy unhealthy snacks

This might sound obvious, but if you want to know how to stop snacking at night then this is probably the best tip. Simply don’t buy unhealthy snacks. If there aren’t any tempting goodies lurking in your kitchen then you simply won’t have the option to pile on those calories whilst lying on the couch. The trick is to be disciplined when you do your grocery shopping. Avoid shopping when you’re hungry so that you’re less tempted to take those items off the shelves.


  • Perfect your planning

Yes, snacks should feature in your diet and fitness program. But this doesn’t mean that you can eat any snacks at any time. It’s all about responsible snacking. Don’t worry – it’s not as tedious and boring as it sounds. Ask your personal trainer for nutritional advice and healthier options that will satisfy your snack cravings. This will provide you with additional expert advice on how to stop snacking at night.

  • Monitor those ‘little’ snacks

Oh, it was just a little taste. A small bite. A tiny helping. Barely a mouthful. Are you so sure? Calories from snacking can add up to several hundred a day without you realising. Use a food journal to account for everything that you eat in a day. Once you calculate how many calories you consume in snacks, you might have the answer to why you aren’t losing weight as you’d hoped. It just might motivate you to stop consuming all those calories in the evening. Using a food diary is not a new idea but it’s a proven method when it comes to showing you how to stop snacking at night. You can also use a free app such as My Fitness Pal to find out how many calories those ‘little’ snacks really have.

  • Slow food, not fast food

Want more tips on how to stop snacking at night? Choose healthy snacks that take a while to eat. Eating fruit that takes a while to peel or nuts in their shells means that you’ll take longer to eat. Avoid mindless munching by consciously focusing on what you’re eating. You’ll end up giving your body more time to feel satisfied, so you’ll end up eating less.

  • Petite portions 

Even though you promise yourself you’ll be disciplined suddenly that packet of snacks is empty. Admit it: you’ve done it. Sometimes without even realising how much you’re eating. If you’re going to have a snack, put a small portion on a plate. Put the packet/box/etc back in the cupboard or fridge. This way you’re less likely to get engrossed in a TV show and mindlessly eat more and more.


  • Brush your teeth

The benefits of dental hygiene are just a bonus in this instance. If you’re having one of those evenings when you’re constantly craving snacks, head to the bathroom rather than the kitchen. It’s a well-known trick that brushing your teeth can curb those snack cravings. Plus you’ll look like a rockstar at your next dental check-up!

  • Avoid the kitchen for 20 minutes

As soon as you start craving a snack, drink a glass of water and give yourself twenty minutes. You’ll find that you’ll be less hungry by the time 20 minutes is up. Twenty minutes can feel like an eternity when you’re thinking about those yummy treats, so distract yourself: paint your nails, browse Facebook, play with an app. Anything that will keep your mind occupied until those cravings pass.

  • Change your habits

Is there something that triggers your snacking? Even if you’re not aware of it, you probably follow subconscious habits. Try to identify a pattern in your snacking. This is key in knowing how to stop snacking at night. Maybe you head to the kitchen when there’s an ad break on TV. Perhaps you like to snack while you watch your favourite shows. You could simply, like many people, feel the need for something sweet after dinner. If this tends to happen around 8pm you’re in the majority. Try to form new habits. When the ads start, instead of heading to the kitchen rather get your clothes ready for the next day. Or reply to emails. You get the point. These new patterns might seem strange at first but if you persevere they’ll become your new healthy routine.

  • Get those 40 winks

Not getting sufficient sleep has been scientifically linked to weight gain. One of the reasons is that you’re more likely to overeat if you’re awake late at night. So if you’re trying to work out how to stop snacking at night, try to get to bed earlier. Getting enough sleep is great for your health and it will boost your efforts to lose weight and keep it off.


The good news is that it generally only takes a week or so to break this guilty habit. So now that you know how to stop snacking at night, simply put your plan into action.