Your philosophy? After the effort, the comfort! During the day, you are on the go and master everything you do. Even your breakfasts are under control: light, balanced, perfect for the line. But when you come home the pressure is released and you eat a lot of foods that make you happy, before the meal, but also at the table, and/or after dinner.
Evening snacking: advice from a shrink
“If you eat so much in the evening, it’s because you finally let go after a day of stress and control, explains Dr. Stéphane Clerget, the psychiatrist.“For you, this is a comforting and uplifting ritual. The risk is to fall into the total loss of control with the irrational consumption of high-calorie foods in large quantities, without taking pleasure in it and making you feel guilty. ”
Take care of these food intakes
Accept this relaxation, and make it a moment of relaxation and pleasure.
Choose quality foods from what makes you happy.
Don’t eat alone
If possible, do not dine alone. Especially not in front of the TV which leads to large food intakes unconsciously.
Preferably a book, and chew well, concentrating on your sensations.
Find a fun alternative
Practice a relaxation activity before dinner. It can be sport, but also a drama class …
At home: a bath, a TV series …
Late night snacking would hurt the next day’s work
Published in March 2021 in Journal of Applied Psychology, a scientific study reveals that “unhealthy” eating behaviors occurring at night or in the late evening can make you less helpful and more withdrawn at work the next day. The eating behaviors described as “unhealthy” corresponded to late-night snacking, a meal too rich in food and/or alcohol in the evening, and a fast-food type consumption considered too important by the participants themselves. The study found that when participants engaged in these “unhealthy” eating behaviors, they were more likely to suffer from headachee, stomach ache and diarrhea the next day, as well as feeling guilty or having ashamed of their food choices. These are all factors that can lead to changes in behavior at work, such asa decrease in “helping” behavior (providing assistance to a colleague), an increase in so-called “withdrawal” behavior, which consists of avoiding certain unpleasant situations at work.
The dietitian’s advice to control these food urges
“Attentive to serving others well, you also tend to forget your own desires which reappear in the evening, says Franck Grison, dietitian. To stop these compulsions, think about yourself more often! “,
Reinvest other meals
Eat a full breakfast, even if you wake up before the whole family to enjoy the moment.
At noon, prefer a meal with colleagues to sandwiches or salads eaten alone. And take your time.
Dediabolize the pleasure food
Do you fancy some cookies? Take cookies and not 0% yogurt! Because after yogurt, you still risk eating them …
Compensate for your slippage
You can indulge yourself in the evening, as long as you restore balance during the day. If you need a pastry in the evening, for lunch, opt for a fruit and/or a dairy product; if you are fond of bread and cheese, prefer lean meat at noon, and moderate the amount of starch for dinner …