The Behavior of Change
Not eating before bed
Not eating before bed remains the hardest thing for me to do. I just love a little go bed go night night treat (that’s what they’re called in my house). But eating before bed, no matter what it is, has the biggest impact on how I sleep, how I feel when I wake up, and whether or not I’m able to to achieve my physical goals. Mainly, maintaining a certain weight, and keeping that small pocket of fat at the bottom of my belly at bay.
So it’s a real conundrum and a real battle for me. I know that if I can string a few nights together without having that bedtime snack, that I’m going to see and feel the results I want. But, I also know how much I enjoy those after dinner treats.
I have a few things I try to do to avoid snacking at night. First, I try to make sure I get in all the calories and macros I need throughout the day. This helps to limit my cravings at night. It also helps limit my ability to rationalize having a snack. I’m very good at convincing myself I need more food because I didn’t get enough calories, or protein, or fats. In particular after a hard training day. Along these same lines I try to make sure I have a balanced and substantial dinner that isn’t going to leave me craving more in a couple of hours. I’d rather overdo dinner a little bit, than leave myself hungry for food before bed.
Also, I look for signs that I’m just trying to eat. There are two signs that I always notice in myself. First, whenever I go to the kitchen looking for food but nothing appeals to me, I know I’m not actually hungry and I’m just looking to eat. Because when I am actually hungry it’s only a matter of moments that I’m putting together a plate with everything I want. Second is when I start telling myself I don’t care. The conversation in my head usually goes something like, “you don’t want to eat that, it’s going to negatively impact your sleep and your goals.” To which the glutton in me responds with, “I don’t care.” Well I do care, so I know that’s not the voice of reason, that’s the voice of someone bored looking for a treat.
But if I’m really needing something, I might mix some protein powder (usually casein) in water. Soy milk if I’m really getting crazy. Also, I’ve recently been on a milk kick. An 8 oz glass of whole milk can usually do the trick (I’ve been loving this A2 milk that supposed to be easier on digestion). Milk also works if I wake up in the middle of the night craving something. A teaspoon of CALM in 8 oz of water is another good trick. Something about the molecular make up of magnesium tends to settle med down.
But the hardest nights are the ones when my fiancé goes for a snack. On those nights it’s almost impossible not to join her in her indulgence. Luckily, she doesn’t do it often, so when she does I usually just cave and indulge with her. Just another reason why it’s important to be on the same page as your partner.
I love food. I love eating. I love eating all throughout the day. But at some point I have to put a lid on it, and I find that shutting it down a few hours before bed offers me the best results.