A diet of burgers and sodas won’t get you very far, and you need to change things to stay healthy. If you are on the road to losing weight, but it still does not fall, you may need to introduce evening habits into your life that will help you lose weight.
Find a hobby
Many people overeat in the evening just because they are bored. The only entertainment is sitting on the couch or at the computer and eating chips or other junk food. Try walking or running, reading, or learning new things like drawing or playing a musical instrument. When a person is carried away by something, he forgets about the imaginary feeling of hunger, which arises not in the stomach but in his head.
Go to bed early
Sleep deprivation is one of the health reasons for obesity, as sleep deprivation raises levels of the hormone ghrelin, which increases hunger, and decreases leptin, making you feel full. So make it a habit of sleeping regularly for 7-9 hours a day at about the same time.
Also, put your smartphone away and turn off your computer or TV 30 minutes before bedtime, as the light from them interferes with the production of the sleep hormone melatonin. Make it a habit to create the darkest possible space before bed so that no light from windows or other sources shines on your eyes.
Exercise
It is only partly true that evening workouts impair sleep quality. Indeed, interval training before bedtime can affect falling asleep, but exercising at least an hour before bedtime can help you lose weight and improve sleep. In the evening, it is best to give preference to non-intense workouts.
Turn off the TV and computer during dinner
The problem with dining in front of the TV or computer is that it distracts attention, which reduces the feeling of fullness. It seems to you that you have eaten much less than you put on the plate, so the hunger does not disappear.
It is best to turn off all electronic devices, including your smartphone, and focus only on food. We understand that it is boring to sit and chew food at the table, and we have already developed the habit of eating under the YouTube video, but if you want to lose weight, you should give it up.
Brush your teeth in the evening
This trick is more about laziness. Get in the habit of brushing your teeth after dinner, not before bed. When your teeth are clean, you will think several times before eating something because then you’ll have to go to the bathroom again.
An important point: do not brush your teeth immediately after an acidic meal, for example, citrus fruits, as the acid softens the enamel, and the toothbrush can damage it. It is better to wait at least an hour after sour food and only then brush your teeth.
Learn to relax
One of the main reasons for overeating is stress. Many people in the evening seize the stress of an unloved job, in a traffic jam, or anywhere else. Try to find activities for yourself that can help you relax, such as practicing breathing techniques or meditation. So, not only will you get rid of stress, but you will also make your sleep more sound, which will help you lose weight even more effectively.
Eat low-calorie foods an hour before bed
We understand that it is not always possible to relieve hunger, and at times it is so strong that it does not allow us to fall asleep. In this case, it is best to eat something fairly filling and low in calories, such as celery, cucumbers, etc. Even though these foods are low in calories, it is worth eating them no later than an hour before bedtime so that they have time to be digested.
