How To Control Nighttime Eating

When people indulge themselves through nighttime eating, they are putting their lives at risk. Night eating disorder or nighttime eating is a dangerous habit that becomes a big obstacle to losing weight. This is because when you eat during nighttime, your body will not be able to break down effectively the food that you eat, leading to a buildup of fat deposits inside your body.

For some people, breaking this habit is a very hard task, because they often go on an eating binge when they feel stressed out or depressed. However, you must remember that it is not impossible to break a bad habit. You just need to take things slowly to ensure that you will get used to the regimen you need to go through to control your nighttime feeding habits.

Here are the steps that you should follow to control your penchant for nighttime eating:

• Understand the cause of this bad habit. There is a reason why you acquired this habit. If you find a way to have a better understand about the underlying causes why people feel the need to binge, then you will have a better control on the factors that trigger this habit. Devote a few hours of your time in conducting a research about nighttime eating. Knowing all the facts that cause your habit like stress, depression, mental illness and trauma will give you a chance to stay away from situations that will trigger nighttime eating habits.
• Learn about the symptoms of nighttime eating. One of the reasons why people cannot address this issue is their lack of knowledge about the signs that manifest this condition. Make an effort to learn more about the symptoms of night eating disorder. Most people who acquired this habit do not have the appetite a few hours after waking up in the morning and eats more food during midnight snack than they do during dinnertime. They also have a hard time falling asleep and maintaining their sleep. When they indulge in their nighttime feeding habit, they feel anxious, agitated and stressed. It often takes two months or more for a person to establish this pattern. Knowing all these symptoms will give you a firmer grip on yourself each time they manifest.
• Learn about the techniques that you can use to address your problem. Learning more about the different techniques that you can employ can give you various options to solve this problem. Consult a specialist who devoted a lot of his time studying night eating disorder to learn about the different ways you can approach this disorder. Acquiring a membership in a forum filled with people who have this disorder too, will give you more insight about this habit. A big advantage to this is the emotional support you will get from people who know exactly what you are going through.
• Learn to distract yourself. Learning how to distract yourself each time you feel an urge to go on an eating binge will increase your chances to overcoming this habit. Surround yourself with things that will easily get your attention each time the disorder starts to attack. A good idea is to place strategically different objects that will distract you along the path to your fridge. Another option is to make a list of activities you should do when you find yourself giving in to the urge to eat.

Night eating disorder is a big obstacle to overcome. However, every man and woman can accomplish this obstacle with patience and determination. Follow these steps and surround yourself with people who can support you through this ordeal will ensure that in no time, you will no longer feel the need to eat when you feel stressed out.

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How To Practice Healthy Eating on the Go

Life is all about Go - Go - Go! When the world is flashing in front of us and time is moving too fast to stop, eating healthy may seem like the hardest task on Earth. Even if you are on the go, eating healthy does not have to be that hard.

Step 1

Choose the lesser of two evils. When eating on the go, healthy food choices can be found at nearly every stop from the convenience store to the fast food restaurant. The key is to choose the best stop for your life on the go. Choosing between restaurants requires only a bit of foreknowledge. For instance, choosing from Taco Bell and McDonald's is not that hard when you know the menu selections.

Step 2

Think whole foods. Many healthy meals on the go include whole foods such as salads and grilled meats. Choosing baked, steamed or grilled foods are most often healthier than fried, or worse, deep fried. Instead of opting for the salad dressing, ask for a packet of lemon juice for your salad greens.

Step 3

Pack it up. When in doubt, keep food in your car at all times. A lunch box packed and stored in the car for meals on the go can include single serving tuna, whole grain bread, meal replacement bars and meal replacement shakes. There iare many healthy foods that require no refrigeration.

Your body, mind and spirit all depend on the foods you eat everyday. The healthier the foods consumed on the go, the better the body will react to daily stresses and illness prevention. Everything just works better when you make healthy food choices on the go.

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How To Prevent Overeating

Most people who overeat nevertheless want to lose weight. A long pattern of poor habits will lead to consequences, such as gaining weight. It's natural and normal for people to want to fix this. But overeaters need to focus on one goal at a time. First, focus on eating to your balance point (where you are comfortably full) and getting yourself out of your food obsessions. Next, when you are already eating three full meals a day, on a routine basis, work on losing the excess weight. But are these steps enough? The following are some helpful hints in preventing and stopping overeating.

1. Stop the denial and accept. Food addiction and overeating contribute to a negative personal body image. Overeating people must learn to embrace themselves. It is nature’s way of waking you up to your true self—your spirit. Don’t deny that you have eating issues. Yet if you learn to accept it, don’t be envious of other people in that they may have no eating problems. We may never know if someone may have one. In the end, overeating may be your greatest teacher.
2. Know the real cause. It is important to know that overeating is rarely about food. Food is your cure, your attempt to care for yourself, but used in a harmful way. Many overeaters have serious problems, dark pasts, unanswered questions and unforgettable or traumatic experiences, which made them turn to food as the answer to their problems. This way, they abused food instead of facing their real issues. Find the cause of your food addiction. This will help you focus on which problems should be taken care of and which areas should be prioritized.
3. Seek help. As human beings, it is normal for us to seek help when we are in need. Ask for help if you want to stop your overeating habit. Believe that you are worthy of support, love and guidance in this battle against food addiction and overeating. There are lots of professionals, both for fitness and psychology who can help you. Also, if you are still not ready for an external facilitator, there are lots of books and reference materials available in the library, in your local bookshops and on the Internet as well. Face this challenge and seek help.
4. Armor your emotions. As mentioned before, overeating is not about food. It is your psychological and emotional battle where you find food a comfort zone. It is therefore wise to armor your emotions. First, reallize that you are not your thoughts. Don’t believe it if your mind tells you that you’re meant to be fat. Second, examine your fear. Fear brings anger, jealousy, resentment, frustration, criticism, hatred, judgment, and control. Fears will pop up over and over and over again until we finally face them.

Nobody can fight biology. We are all animals designed to consume food for energy replacement, cell rejuvenation and physical nourishment. We need to eat, but in moderation. Therefore we don’t have to skip meals (or under eat) just to lose weight or stop overeating. We just have to have enough of what our body needs.

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How To Stop Night Eating

For those trying to lose weight, the evening hours are often the most troublesome. When you’ve adhered to your diet since breakfast, don’t spoil it by binge eating at the end of the day. Follow these simple rules and you will be able to stop night eating.

1. Clean out your pantry. If junk food is easy to grab, you will be more likely to overindulge. Remove the junk from your pantry and you will be less tempted. If you are the only family member dieting and cannot remove snacks totally from the premises, consider putting the snacks on a shelf high out of your reach or in opaque plastic bins so that you don’t see them.
2. Do not eat in front of the television. Eating while bored or distracted is a sure way to pack on the pounds. Make it a house rule-- no food in the living room and bedrooms. When sitting in front of the television, do not eat. This rule has the added benefit of eliminating spills in these areas.
3. Take time to savor dinner. Having a busy life often means we run at a rapid pace through everything. If you rush home from work and rush to make dinner, then don’t rush through eating as well. Turn off the television, sit down at the table with the family and slowly enjoy the meal. Taste what you are putting in your mouth. Set your fork down between bites to prolong the experience. By savoring your meal, you are listening to your body to tell you when you are full (so you won’t overeat) and you are letting your body experience the meal. Both make you less hungry later.
4. Drink water. If you begin to feel hungry an hour or so before bedtime, reach for a glass of water instead of the popcorn or cookies. Fill your stomach with the water instead of food.
5. Take a walk. Boredom is one of the frequent causes of nighttime eating. As we start to relax, it becomes easy to become bored. Get off the couch and get outside for a walk. Talk your spouse or kids into going with you. Getting outside gives you something to do and gets you some exercise that will help you relax before bed.
6. Close the kitchen. After dinner, wash the dishes and clean up. Then close the kitchen. Turn off the lights, and close the door if you have one. By making the kitchen off limits in the evenings, you will have fewer reasons to even enter the room that tempts you.
7. Brush your teeth. For some, brushing their teeth signals their brain that the day is ending and no more eating is allowed. Eating after brushing your teeth can change the taste of your snack. Develop a routine of brushing after dinner and you should be less tempted to snack at night.

If eating at night is your weakness, follow these steps and you will be less tempted. Getting your appetite and mindless eating habits under control are necessary for anyone who is dieting. Give up night eating and you will be well on your way to better habits.

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Is Eating Frozen Corn Bad for You?

Since corn contains about 32 grams of carbohydrate per cup, you may want to limit your consumption if you're on a low-carbohydrate diet. Otherwise, frozen corn is generally a nutritious vegetable choice and a good way to get closer to the recommended intake of at least 2 to 3 cups of vegetables per day and 4 to 6 cups of starchy vegetables per week.

Frozen vs. Fresh

• By the time you actually eat your vegetables, fresh, frozen and canned vegetables have a similar nutrient content, according to the American Council on Exercise. Fresh corn starts to lose its nutrients right after it has been picked, so sometimes frozen corn is even more nutritious than fresh, since it is flash-frozen right after picking. The blanching process that occurs before freezing can cause some losses in heat-sensitive and water-soluble nutrients, such as the B vitamins and vitamin C, however.

Unthawed Versus Cooked

• While it may not be everyone's cup of tea, some people like to eat corn straight from the freezer. Don't worry, eating your corn still frozen isn't really bad for you. In fact, since corn straight from the freezer hasn't been cooked as long, it contains higher amounts of the water-soluble thiamine, niacin and vitamins B-6 and C.

Potential Food Safety Issues

• If corn is contaminated with organisms that cause foodborne illnesses when it is frozen, these may still be present after freezing. Often, the freezing process only helps keep these organisms from multiplying. Heating your frozen corn to a safe temperature without thawing it first is the best way to limit potential risks for food poisoning. Should your freezer stop working, you can safely consume frozen corn or refreeze it, if it still has ice crystals or if it hasn't been kept at a temperature above 40 degrees Fahrenheit for more than 6 hours.

Other Considerations

• You don't need to worry about pesticide residues with corn, as corn is one of the types of produce with the least amount of these residues, according to the Environmental Working Group. You can also safely eat frozen corn that is freezer-burned, which tends to occur if your food isn't properly wrapped, the freezer is not kept cold enough or a food is kept too long in the freezer. Freezer-burned corn may not taste as good or have the same texture as corn that isn't freezer-burned.

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Can Eating Strawberries Be Bad for You?

Strawberries are generally one of the most healthful foods you can eat. According to an article published in “Natural Product Research” in March 2013, strawberries are loaded with vitamin C, fiber and folate, as well as plant chemicals that may help ward off inflammation and disease. However, under certain conditions, eating strawberries can be bad for you.

Strawberry Allergy

• If you are allergic to the fruit, eating strawberries can cause unpleasant or possibly dangerous symptoms. Having pollen allergies makes it more likely that you’ll be allergic to some fruits, including strawberries, which belong to the rose family. Pollen and fruit reactions frequently manifest as an oral allergy, in which your mouth, lips or ears may itch or tingle, according to the American College of Allergy, Asthma and Immunology. Other symptoms can include hives, diarrhea, vomiting and tightness in the throat. Avoid strawberries if you are allergic to them, and get emergency help if you experience serious symptoms, such as if you have trouble breathing.

Pesticide Residues

• The Environmental Working Group, or EWG, analyzes testing data from the U.S. Department of Agriculture and the U.S. Food and Drug Administration to rank fresh fruits and vegetables according to the amount of pesticide residues they contain. The group ranked strawberries No. 2 on its list of foods; only apples average more pesticide residues. The EWG does note that it is not recommending that people avoid fresh fruits and vegetables such as strawberries, because their health benefits outweigh potential risks from pesticide residues. But it’s a good idea to buy organically grown strawberries if possible, and to wash strawberries right before eating them.

Mold

• Strawberries are very perishable and subject to mold. Buy firm, red berries, and toss any berries that look soft or mushy. Do not wash the berries before storing them in the refrigerator, as the moisture could cause them to mold faster. Eat strawberries as soon as possible after buying them. If you see any signs of mold, toss out the whole container of berries. Strawberries are a soft fruit, and surface molds can spread easily into the berry and the berries surrounding it.

Bacteria

• Like all foods eaten raw, strawberries can be harmful if they become contaminated by bacteria such as E. coli, salmonella or hepatitis A, according to Texas A&M AgriLife Extension. Don’t store berries where juices from raw meats or poultry could come in contact with them. Because strawberries grow close to the ground, they can pick up soil bacteria, so always be sure to wash berries before eating them.

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Low-Calorie Vegetarian Snacks to Make at Home

If followed correctly, a vegetarian diet can be healthy and nutritious. Vegetarians must take special care to ensure that they are meeting their needs of all essential nutrients, such as protein, calcium, iron and vitamin B-12, for example. In addition, like any healthy diet, a vegetarian diet should limit high-fat, high-calorie foods. One way vegetarians can be sure they are meeting their nutritional requirements is by including nutrient-rich, low-calorie snacks in their diet.

Veggies With Hummus

• A healthy vegetarian diet should include plenty of low-calorie, nutrient-packed vegetables. Raw vegetables, like carrots, bell peppers and celery make for a crunchy and filling snack option. Of course, many people like to enjoy their veggies with dip, which can be high in calories and fat. Hummus, a dip made out of chickpeas, provides for a healthy dip option. A 2-tablespoon serving of hummus contains just 50 calories and provides protein, fiber, copper, phosphorus and vitamin B-6.

Apple With Nut Butter

• At just 70 calories, a medium apple provides for a sweet, low-calorie snack choice. To provide more nutrients, top your apple with 1 tablespoon of your favorite nut butter. A tablespoon of almond butter, for example, contains 100 calories and provides protein, copper, magnesium and vitamin E. Although they are nutritious options, nut butters tend to be high in calories when consumed in large quantities, so be sure to keep portion size in check.

Whole-Grain Cereal

• Cereal isn't just for breakfast anymore. In fact, whole-grain cereal is packed with nutrients and makes for a nutritious snack any time of day. Whole-grain O-shaped cereal, for instance, contains just 100 calories per cup and adds plenty of calcium, iron, zinc and vitamin B-12 to your diet. Oatmeal is another filling snack choice that is low in calories. A packet of plain, instant oatmeal contains 100 calories and is loaded with fiber, protein and iron.

Greek Yogurt With Fruit

• Creamy Greek yogurt is a perfect snack option for vegetarians who include dairy in their diet, since it is loaded with muscle-building protein. A 6-ounce container of plain, fat-free Greek yogurt contains just 100 calories but packs 18 grams of protein. Likewise, Greek yogurt is high in calcium, phosphorus, riboflavin and vitamin B-12. To add sweetness and fiber to your snack, pair Greek yogurt with sliced fruit, such as berries, pineapple or peaches.

Nutritious Edamame

• Edamame, or boiled green soybeans, provides for a fun and nutrient-rich snack choice. A 1/2-cup serving of shelled edamame is under 100 calories yet provides 8 grams of protein and contains plenty of fiber, copper and folate. You can buy edamame in the frozen vegetable section, and it comes either in the shell or already shelled. To cook edmame, simply boil, steam or microwave your desired portion.

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How to Shrink My Stomach With Eating

If you are a female with a waist circumference over 35 inches, or a man with a waist circumference greater than 40 inches, you are at an increased risk for conditions, such as diabetes, hypertension, stroke and heart disease. Knowing which foods to avoid and which to eat is essential when trying to shrink your stomach. It is not just an excess of calories that can increase the size of your tummy; foods that cause bloating, water retention and gas can have a similar affect.

Tips For You

1. Consume fiber to promote digestive health and to avoid constipation, which can distend the belly. Eat foods that contain insoluble fiber and soluble fiber. Soluble fiber softens and moistens your stool and insoluble fiber speeds up the cleansing of the digestive wall. Eat a variety of fruits and vegetables, and consume whole-wheat bread, and wheat or bran cereals.
2. Reduce your sodium intake. Excess sodium triggers water retention and bloating, making the belly appear bigger. The Centers for Disease Control and Prevention recommends a daily sodium consumption of no more than 1,500 mg.
3. Eat potassium-rich foods, because potassium rids your body of excess water that it is holding onto and therefore makes your stomach smaller. Eat foods such as bananas, cooked spinach, and papaya.
4. Eat at regular intervals during the day to stimulate your metabolism to burn the foods you consume, instead of storing them as fat. Eat up to six smaller meals over the day and avoid skipping meals.
5. Consume foods rich in monounsaturated fat. According to the Flat Belly Diet Plan, monounsaturated fats help reduce your stomach fat. Eat foods such as almonds, avocados, natural peanut butter, walnuts, and olive oil. Consume these foods in moderation, because they are high in calories.
6. Avoid alcohol because it is high in calories and has no nutrients. Drink at least 8 glasses of water daily. Water fills you up, so you eat less, which may contribute to a smaller stomach.
7. Eat plain, non-fat yogurt to increase the amount of friendly bacteria in your stomach. Probiotics aid in digestion and help prevent bloating caused by constipation.
8. Chew your food well, so that your body can easily absorb the nutrients from the foods you consume. Chewing well makes the digestion of carbohydrates, fats and protein easier. When large food particles get stuck in the gastrointestinal tract -- bloating may occur -- resulting in a larger stomach.

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Eating Less Vs. Exercising & Eating Same Amount for Weight Loss

More than one-third of the adult population in the United States is obese, the Centers for Disease Control and Prevention notes. Obesity has been linked with serious medical conditions such as heart disease, stroke, Type 2 diabetes and cancer. Diets and exercise both offer the promise of weight loss to varying degrees. But the million-dollar question is whether one is better than the other.

Weight Loss 101

Burning calories is the key to losing weight. Simply put, you must burn more calories than you ingest if you wish to lose weight. If you burn 3,500 extra calories, you'll lose 1 pound. Although losing excess weight is typically beneficial, consult your physician before embarking on a weight-loss routine -- particularly if you have any health concerns -- to avoid potential risks.

Exercise Alone

Exercising burns calories. High-intensity workouts performed consistently result in high calorie expenditure. Exercise by itself can produce weight loss eventually, but even the most strenuous exercises only burn a few hundred calories. After a hard workout, you may feel ravenous or as if you deserve to treat yourself, and it only takes one meal -- sometimes one snack -- to replace every calorie you just burned. With dieting, however, the body is able to reduce calories more easily.

Only Dieting

Dieting is the more effective way of reducing calories and thus results in faster weight loss than exercise alone, MayoClinic.com notes. Plus, a balanced diet improves overall health. However, only 5 percent of dieters keep the weight off, according to the American Council on Exercise. Around 33 percent of the weight loss is regained within a year, and almost all of the dieter's weight has returned within three to five years.

Exercise and Dieting for Weight Loss

The most efficient way to lose weight and maintain that weight loss is to use a combination of dieting and exercise. Dieting reduces the number of calories ingested, and exercise burns up any calories the body does not need. This synergy leads to a noticeable reduction in weight and an increase in overall fitness.


The American Council on Exercise suggests that a reduction of meal portion by 10 to 15 percent is a good start for a diet. Eat healthy food options and be consistent. Exercise for a minimum of 150 minutes a week; find a comfortable exercise routine and then gradually increase the duration by 10 percent each week. For example, a 30-minute run will become a 33-minute run the following week. Always consult a doctor before starting or drastically changing an exercise routine.

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