Is Evening Eating Destroying Your Weight Loss Efforts?

You're in control, everything is going fine -- until you come home starving at night and eat a large dinner, say yes to dessert (and seconds) and finish off a bag of chips before bed. What gives?

From a metabolic standpoint, there is really no reason not to eat food in the evening. A calorie is a calorie regardless of when it is consumed. A morning calorie is metabolized in basically the same way as an evening calorie. However, eating in the evening is a problem for many, not because of the way food is metabolized, but because of the quantity of food that is often eaten.

Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating. Recent studies revealed that when people ate three meals a day, only 13 percent binged. When people skipped breakfast, 24 percent binged, and when people skipped breakfast and lunch, 60 percent binged. In general, people who spread their meals throughout the day seem to be better able to control their eating. They are less likely to feel hungry and less likely to overeat. So by eating breakfast, lunch and dinner and planning snacks in between, you can help yourself lose weight as well as maintain better control of your eating throughout the day and night.

For most people, the evening is "downtime," used to relax, watch television and unwind from the stresses of the day. Others view this as a time to multi-task and catch up on household chores, bills, homework and other responsibilities. Whether you're winding down or checking off your to-do list, unconscious eating can accompany your routine and result in a massive calorie intake. Devouring a bag of chips, a sleeve of cookies or a pint of ice cream can occur when your mind is somewhere else.
 

The Role of Sleep


Consuming a large amount of food before bedtime can also result in indigestion and sleep problems, which can trigger you to eat more the next day. A growing body of research suggests a connection between obesity and lack of adequate sleep. Statistics show that overweight individuals sleep about 1.8 hours less a week than people of normal weight. Since the 1960s, sleep duration for American adults has dropped by as much as two hours a night, while obesity has drastically increased.

Sleep is a regulator of two hormones that affect appetite, leptin and ghrelin. Leptin helps suppress food intake and stimulate energy expenditure, while ghrelin stimulates appetite, fat production and body growth. When one is sleep-deprived, the level of leptin drops and the level of ghrelin increases. The result is a drastic increase in hunger. It can all add up to a vicious cycle of late-night binges, lack of adequate sleep, uncontrolled snacking, late-night binges and so on.
 

Are You An Evening Eater?


Start by tracking three to five typical days of eating. Print each day's results and use your records to answer the following questions:

1. How many meals and snacks did you eat after 5:00 pm?
2. How many meals and snacks did you eat during the day?
3. How many total calories did you consume after 5:00 pm?
4. How many total calories did you consume for the day?
5. What activities occurred while you ate after 5:00 pm?

You may have a problem with evening eating if:

  • More than one-third of your meals and snacks are eaten after 5:00 pm.
  • More than one-third of your total calories are consumed after 5:00 pm
  • Evening eating constantly occurs with another activity.

Put An End to the Evening Binge Cycle!​​


You CAN control evening eating disasters. Try these tips to normalize sleeping patterns and fend off hunger:
  • Plan activities to do throughout the evening, but don't make food a part of the activity:
    • Take a bath
    • Walk the dog
    • Pay bills; balance the checkbook
    • Play board games with the kids
    • Call a friend
    • Keep your hands busy (polish the silver, sew, knit, or do any craft)
    • Play basketball, baseball, soccer
    • Read a book or magazine
    • Try a relaxing fitness video such as yoga or tai chi.
  • Eat three meals daily and one or two planned snacks, keeping in mind your total calorie range.
  • Plan to eat about the same number of calories at each meal throughout the day. The total should be within your calorie range.
  • Have a low-calorie beverage (diet soda, flavored water, etc.) in the evening.
  • Make a list of low-calorie snack options. Select one for the evening. Eat it, but no more.
  • Don't eat mindlessly! Eat all meals and snacks at the kitchen table, keeping all of your attention on the food you're enjoying. Take your time and really enjoy every bite.
  • Get seven to eight hours of sleep nightly.
  • Maintain a regular bedtime and wake time schedule, even on the weekend.
  • Establish a regular, relaxing bedtime routine.
  • If you have trouble sleeping, leave the bed (or room) and pursue another activity, like reading, until you're ready to sleep.
  • Finish eating at least two to three hours before your regular bedtime.
  • Exercise regularly.
  • Avoid caffeine and alcohol close to bedtime; avoid nicotine altogether.
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Member Comments

KATERYAN3
Over the years I've tried many methods recommended by both my friends and family but none of them seemed to work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and girlfriends about how great I look right now! I'm here to share with you guys because I am really thankful and hope someone who also needs this can experience similar results as me! Here is the link to my holy grail method! bit.ly/3gUfzF9 Report
I seem to be hungriest in the evening. For the last two weeks I have given intermittent fasting a try since I seem to want to eat in the evenings.

I fast from 9:30 in the evening to 1:30 in the afternoon and eat from 1:30 in the afternoon to 9:30 in the evening. It seems to be working for me as I have lost 5 pounds.

If I get hungry during the fasting time I drink black coffee or tea with Splenda. I am still counting calories.
Report
I forwarded the article to my husband the diabetic. Report
You're contradicting yourselves. In a previous article, it was mentioned that since food is all metabolized the same way, eating after a certain time was irrelevant. Now which is it? Report
ROSSYFLOSSY
Great article. Report
I eat 4 meals with the last one around 7 or 8 PM Report
Good list...Thx! Report
very interesting Report
My issue is I get hungrier as the day progresses. If I just eat when I'm hungry, I get up at 5am and I'll eat a very small breakfast around 10am. I'll then eat lunch at noon. Around 2:30 I'll want a snack. I'll start feeling hungry again around 5 and usually eat dinner at 5:30 or 6. I'll want a snack later in the evening usually around 8 or 9 and go to bed around 10. So do I force myself to eat earlier and fight the hunger later, or do I just let myself eat as my body wants to be fed? (watching calories and portions, of course) Report
thanks Report
Good article. Report
This is true for me. Unregulated evening eating is a problem for me. Report
Nighttime eating is my biggest problem Report
I was a late afternoon eater, but otherwise it's the same struggle. Report

About The Author

Becky Hand
Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.