Many people think about healthy eating and intense weight loss, and one of the most popular rules for achieving a goal is not to eat before bedtime. The result of the merger of these two causes is improper absorption of food, a slowdown in metabolism and the deposition of extra pounds on the sides.
Of course, we do not urge you not to eat after 6 pm - this trick has been denied many times by doctors and nutritionists. We are talking about a 6-hour ban is for those who are used to stay up at 10 o’clock in the evening. Accordingly, the gap between dinner and going to bed does not exceed 4 hours, the secretion of hydrochloric acid does not increase, insulin does not increase in the blood - hunger does not appear. If you are an “owl” and lead a nocturnal lifestyle, and even work actively with your brain, then you can eat at any convenient time. The main thing is that a late dinner should take place 3-4 hours before bedtime.
Today we will look at 10 ways to avoid unnecessary meals just before bedtime.
10. The right dinner
Eating 2-3 hours before bedtime is not only possible, but also necessary, especially in the case when intensive physical or intellectual work is planned. If you take projects to your home, spend time at the monitor for a long time or read a lot, then the brain needs glucose and calories, that is, energy. Another thing is that it is not worth giving him a “loading dose”, which he does not have time to spend. A healthy, light dinner containing complex carbohydrates (mainly vegetables and fruits) and low-fat proteins (beans, lentils, lean chicken, low-fat yogurt or cottage cheese) is enough to nourish the mind or muscles. You can even afford a light dessert instead of dinner, prepared with sweeteners based on whole grain flour (buckwheat, rice, oatmeal, etc.).
9. Last meal without spices!
If you do not want to suffer from hunger a couple of hours before bedtime, then do not eat spicy and spicy food at dinner. Spices irritate the gastric mucosa, promoting the secretion of hydrochloric acid. Acting on the delicate walls, it irritates them, causing a feeling of hunger. Spices also accelerate metabolism, which provokes an imbalance between the level of insulin and glucose in the blood. Some hot spices also irritate the papillae on the tongue, which are responsible for taste buds. You may, for no reason, want a specific food - sweets, milk, salty, etc. And then there will be no way out - the brain gives a signal of hunger, which forces you to head off in the direction of the refrigerator, cursing yourself at what the light is .
8. Photo on the fridge
Many psychologists, fitness trainers and nutritionists are advised to visualize their problem. In their opinion, the picture is an effective way of motivation - even more workable than internal installations. So, you can attach a photo of a slender girl (man) with a beautiful press, which I would like to follow. Or you can hang a funny cartoon with a fat woman who sits surrounded by junk food with a dirty face and hands. Or it can be funny inscription motivators from the category: "an appetite has flared up - look at cellulite." You can also hang a picture with the healthy foods indicated on it that you can eat before bedtime. This will help you quickly navigate and take really healthy and non-nutritious food off the shelf.
7. Walk before bedtime
Why do you need physical activity before bedtime? The fact is that fresh air and muscle tension contribute to the acceleration of metabolism, which will allow faster digestion of dinner, even if it was quite dense. In addition, a good walk tires a person, forcing him to go to bed early, and, therefore, not to feel hunger between 8-11 hours of the evening. Another important reason to take a walk before bedtime is to calm your nerves. We often eat at night precisely because of stress, impressions and emotions, whether they are good or bad. A walk will calm the nervous system and take away the need to seize up your excitement.
6. Walk more
If you more often begin to use stairs instead of an elevator, walk a few stops for your two, and walk in the evenings, then this will affect the figure in the best way. Firstly, as we said above, oxygen and load speed up the metabolism, contributing to the burning of calories. Secondly, regular small loads regulate the insulin-glucose relationship, which in the future reduces a strong feeling of hunger in the evening. Thirdly, it is again beneficial for your nervous system and helps to calm it better than food. If the weather on the street is not conducive to walking, you can visit the treadmill or ride a stationary bike or orbit track.
5. Pleasure the body, not the stomach
You can distract yourself from thoughts about food with the help of pleasant procedures for the body. Organize your personal spa at home: comprehensively care for your skin with various mud masks, patches and gommages; take a contrast shower; relax in the bath with medicinal herbs and essential oils, sea salt; self-massage the face to rejuvenate the skin, as well as problem areas to reduce cellulite. It is also very useful to perform an evening yoga complex, controlling breathing, which will allow you to relax the body after a hard day and will contribute to a speedy fall asleep.
4. Varied food
Doctors noted that people often transmit because of the uniformity of the diet. Here you impose a dimensionless portion of mashed potatoes and two standard cutlets - a classic dinner set. Over a period of time, the stomach stretches and adapts to similar volumes, forcing you to follow the habit. And you try to deceive the body and make a varied evening snack of healthy ingredients. Put on a plate a couple of slices of goat cheese, fresh pear, steam chicken cutlet and whole grain toast. The body sees that there are a lot of products, and feels satisfaction, while the volume of this portion is quite small and contains easily digestible healthy foods for dinner.
3. Instead of eating herbal tea
There are several reasons to prefer an herbal decoction to regular tea, coffee, compote, cocoa, or another drink. Firstly, natural herbs perfectly accelerate metabolism, contributing to the rapid and comfortable absorption of food, eliminating bloating and providing regular stool. Secondly, the taste and aromatic profile of such tea, and even with oatmeal cookies, perfectly nourishes the body with energy, simulating a full snack. And the combination of “cold”, refreshing herbs like eucalyptus, peppermint and lemon balm interrupts the appetite, as noted by doctors.
2. Go to bed early
A very simple way to avoid overstretching of the gastric walls at night looking. Want to eat - time to go to bed. The sooner you fall asleep, the faster your metabolism slows down and the intense secretion of insulin and hydrochloric acid stops, causing a feeling of hunger. Of course, it’s not easy to get yourself to fall asleep at “inopportune” times. And here a glass of warm skim milk with a spoon of natural honey will help - here you have a hearty snack, and proteins to build muscle mass, and a drink to calm the nervous system, allowing you to relax and quickly plunge into the kingdom of Morpheus.
1. Low-fat snack for the night
If all of the above does not suit you, and you basically want to eat when you want and how much you want, then you can at least control your menu. Firstly, if you want to eat just before bedtime, then eat fractionally. For example, they ate an apple, and after half an hour one oatmeal cookie, and after another 40 minutes they drank a glass of kefir. So there is a chance that during wakefulness you will have time to spend most of the calories released. Secondly, snacks should not contain fats and simple carbohydrates at all, be it meat or fish, dairy or sour-milk products, sweets. The optimal snack is vegetables, fruits, bran, granola, skim milk products.
Want to have a healthy body and a decent figure - have it. Everything is in your hands, and not one nutritionist or trainer will not carry out your personal work for you. Willpower and a clear goal are key to achieving success, so start working on yourself now.