If you or a loved one regularly makes nightly trips to the refrigerator, read the article and think about whether you are faced with the problem of nighttime overeating.
There are many stories and jokes about nighttime overeating. Husbands tease their wives, and wives tease their husbands. Like, you go to the refrigerator every night like a ghost, you won’t fall asleep until you choose all the most delicious things from it. In fact, there is little funny here; eating at night is extremely undesirable and unhealthy. Periodic or regular night watches indicate serious psychological problems and very quickly have a detrimental effect on health.
Why do I wake up at night from a strong feeling of hunger?
The desire to “surround” the refrigerator late in the evening or at night, which occurs occasionally, may well be the norm. If it is always there, causes suffering and interferes with life, regardless of whether it is satisfied or not, this is already a pathology.
"Night Watch". In fact, there is not much funny here.
- The appearance of a feeling of hunger at night is normal if during the day a person led an active lifestyle, played sports, but did not eat enough or skipped dinner. In order not to wake up from the desire to eat, before going to bed you can allow yourself a low-calorie protein product - a glass of kefir or yogurt, 100 g of cottage cheese, etc. And at night, in this case, you can suppress the feeling of hunger even with a glass of plain water.
- An irresistible desire to eat at night occurs in women who are on fashionable diets that promise stunning results. Hungry, unbalanced, with an ill-conceived menu of tasteless products. During the day, a woman struggles with herself and with the feeling of hunger, stoically chews celery or pours kefir, and at night the body, which has not received enough energy and nutrients, rises up, conscience is sent to hell. So it turns out: “I don’t eat after six in the evening, but I eat after twelve at night.” Nutritionists and doctors shout: you need to lose weight correctly so that the imaginary benefits do not turn into great harm.
- There is a special type of eating disorder, which in psychology is called compulsive overeating, and popularly simply called night gluttony. Occurring against the background of stress, strong feelings, and chronic overwork, the syndrome is characterized by the emergence of unbridled hunger in the evening and night hours, eating everything indiscriminately until the stomach hurts, and the appearance after a strong feeling of guilt for one’s own behavior. Compulsive overeating is not always something you can overcome alone. Sometimes the help of a psychologist and drug treatment are necessary.
It is mainly women who are prone to binge eating at night.
IMPORTANT: When emptying the refrigerator at night once or constantly, the main thing is to understand that eating at night is wrong, try to find the reason why you couldn’t sleep from hunger. Then the problem of night overeating will be much easier to solve.
Don't forbid yourself anything
Overeating is the result of... a ban on overeating. A person tries his best to prevent evening gluttony. Every time he swears to himself that he will definitely survive today. And every time it breaks down. Why? Yes, because he is forced to think all the time about what he is not allowed to do. Psychologists call this “painful fixation.” A vicious circle is formed: the more you forbid, the more strongly the image of the forbidden appears in your head, and thoughts about it acquire the character of an obsession. Events would have developed differently if a person had known from the very beginning that nothing was forbidden, that one could eat at night. When you know this, then eat a little. When you think that you can’t eat, you constantly break down and overeat.
Article on the topic
Night raid on the refrigerator. How to stop overeating late at night
The list you read contains nutritional, behavioral and psychological techniques. Combine them in a set that is convenient for you. For example, like this...
Have a light snack before leaving work: a glass of tea with a bun, some cottage cheese. Walk part of the way home. It’s ideal to walk for about 20 minutes, but sometimes it’s enough to stand for 15 minutes in front of the entrance. At home, after having a light snack of something low-fat, go to the bathroom, take a shower, and do some urgent things. Now - dinner. Make it up from a variety of products.
Gluttony and overeating at night: signs of the cause
Binge eating due to stress, along with anorexia nervosa and bulimia, are the three most common eating disorders.
Psychologists believe that the night watch is the body’s response to stress, psychological trauma or depression. An eating disorder occurs when:
- a traumatic factor is a one-time, but very strong negative emotion, for example, arising in response to the loss of a loved one, unhappy love, an unloved job, etc.
- the traumatic factor acts constantly (such a factor can be constant reproaches from parents, ridicule of others, etc.)
Unable to control and express their emotions, without a “friendly shoulder,” a person begins to eat stress. Mainly in the evening and at night.
IMPORTANT: There is a theory of the development of compulsive overeating at the level of the central nervous system, in the hypothalamus of the brain. Both the center of hunger and the center of happiness are located here. Some experts believe that with diseases of the nervous system, patients can replace these two concepts.
Eating disorders in the form of overeating at night most often have a psychological cause.
A person suffering from nighttime gluttony does not immediately understand that something is wrong with him. He begins to sound the alarm only after waking up at night to eat, which begins to interfere with his life. He always blames himself for the food he consumed at night, because of which he gains a certain amount of extra pounds and develops serious health problems.
You should think about the presence of a psychological problem that is skillfully disguised as a seemingly harmless “I wanted to eat” if you discover the following clinical manifestations in yourself or a loved one:
- uncontrollable hunger at night
- indiscriminate eating (patients with compulsive gluttony eat literally everything they see)
- lack of pleasure from the process of eating food
- episodic bulimia (due to a feeling of heaviness in the stomach, shame or fear for one’s own behavior, a patient with compulsive overeating disorder may induce vomiting)
- feelings of shame, guilt, or fear associated with overeating at night
Overeating at night, the patient experiences a feeling of guilt.
A patient with compulsive gluttony in front of family members or in society can eat quite healthy, but he notices a desire to eat food alone, and it is then that control over this process is lost.
IMPORTANT: You can talk about night overeating if bouts of binge eating at night occur twice or more a week, for 4-5 weeks in a row.
It has been noted that women are more prone to compulsive overeating, as well as other eating disorders. They are forced to fill their bellies at night by complexes about their appearance (in front of their husband, family, colleagues and friends, such young ladies eat very little, and at night they empty the refrigerator), problems in the family, lack of attention from men, etc.
Suffering from night gluttony, a person cannot control his appetite and eats everything.
Signs
The following signs indicate eating disorders:
- taking large portions without feeling full;
- uncontrollable hunger that caused awakenings;
- constant snacking;
- belching in the morning after eating at night.
Psychological problems are accompanied by behavioral disorders. So, a sign that a person overate at night is:
- emptiness despite physical satiety;
- feeling of guilt, fear, self-hatred after dinner;
- the desire to retire at the table so that no one can see the amount of food eaten.
Binge eating quickly gets out of control. A sign of a developing disease is attacks of uncontrollable hunger for 5-7 weeks in a row. To avoid the development of the problem, you need to consult a psychologist.
Gluttony and overeating at night: consequences. Is it possible to damage the pancreas by overeating at night?
What is generated by a psychological problem at night entails a new psychological problem. A person blames himself for gluttony, he is no longer satisfied with the reflection in the mirror, and he becomes depressed. Enjoying food becomes even more difficult.
He becomes irritable, sleeps poorly, and has mood swings. Therefore, if you have three of the listed signs of compulsive overeating, you should contact a specialist - a psychologist and nutritionist.
Excess weight is the result of nighttime overeating.
Gluttony at night is chronic, so after a month or two its unpleasant consequences arise:
- Food consumed at night is not healthy, but is quickly stored in fat. The patient very soon faces the problem of excess weight. Everyone knows what it entails.
- The gastrointestinal tract suffers. The stomach stretches, gastric juice is actively produced. The patient feels heaviness in the abdomen and may develop gastritis. His bowel movements are abnormal (today he may have diarrhea, and tomorrow he may be constipated).
- Metabolism is disrupted. As a rule, they eat fatty and carbohydrate foods at night. The body cannot process it in such quantities.
- Cholesterol and blood sugar levels increase. A patient with compulsive overeating runs the risk of developing atherosclerosis, hypertension and type 2 diabetes.
- Swelling appears. Due to nighttime gluttony, water is retained in the body, so in the morning the patient notices swelling of the face and limbs.
- Hormonal disruption occurs. A woman may experience irregular, heavy or scanty periods, a man may experience problems with potency. Libido and fertility are reduced in patients with complex overeating, regardless of gender.
Eat before dinner
If 15-20 minutes before it you grab a small portion of lean meat, fish or cottage cheese with bread plus a glass of tea with milk or kefir (all together about 150-180 calories), then you will be full much faster at dinner, you will eat more slowly, easily controlling yourself. But juice or strong coffee can increase appetite; they stimulate the secretion of gastric juice and gastric motility.
Completeness hormones. How to curb an insatiable appetite
More details
How to fight and get rid of night gluttony?
The diagnosis of “compulsive anterior” or “psychogenic overeating” is made by a psychologist. Next, this specialist develops treatment tactics, which should include a set of measures.
- Together with the psychologist, the patient must realize the problem he has. If this does not happen, treatment will be in vain. He will be able to get rid of addiction and take control of his food intake only with the support of a psychologist, his family and loved ones. The patient is indicated for individual cognitive behavioral therapy and group classes. The patient himself and his family should try to create an atmosphere in the house conducive to recovery, because it is conflicts and misunderstandings between relatives that often become the cause of stress, leading to nighttime gluttony.
- A nutritionist should help a patient with compulsive overeating to properly build a diet. If an eating disorder has already caused extra pounds, a specialist will develop a diet for painless, gradual weight loss.
- If, due to overeating at night, the patient has developed any somatic diseases, it is necessary to consult with a therapist and other specialist doctors in order to cure them.
When faced with the problem of overeating at night, the patient should work with a psychologist.
A light dinner is the key to a sound sleep
Late dinner has another unpleasant consequence - the production of melatonin, the hormone of sleep and youth, decreases.
What does melatonin do?
- Speed of falling asleep, duration and quality of sleep.
- The degree of antioxidant protection of the body. As a result, it is possible to prevent the development of oncology, as well as heart and nervous system diseases.
- Immune system activity. The hormone effectively rejuvenates and strengthens the immune system. As a result, the body successfully resists cancer and viral diseases.
Thus, the habit of eating heavily before bed can become a trigger for hormonal imbalance in the body. The result of these endocrine disorders is increased insulin secretion and suppressed production of melatonin and growth hormone. As a result, diseases such as obesity, insomnia and premature aging gradually develop.
Let's have dinner right
What should you eat for dinner in order to avoid all these unpleasant consequences?
If it is recommended to include carbohydrate-rich cereals and sweet fruit salads in the morning diet, then in the evening these healthy foods are contraindicated. The evening diet should not include large amounts of complex carbohydrates! Mostly dinner should consist of low-fat protein products, as well as non-starchy vegetables rich in fiber.
Try the following ideas:
- a piece of lean steamed fish and vegetable salad (ideally without adding vegetable oil and salt);
- stewed cabbage with low-fat cheese;
- boiled or baked chicken breast with green salad;
- steam cutlet from lean red meat with boiled broccoli or cauliflower;
- creamy mushroom soup with low-fat milk;
- a small portion of cottage cheese with a low fat percentage (up to 5%) and 1/2 cup of kefir.
What else can you eat at night - watch the video:
Cure for overeating at night
Antidepressants are taken as prescribed by a doctor for nighttime gluttony.
There is no specific medicine to treat nighttime sleepiness. But in some cases, drug therapy is used to eliminate its causes and consequences.
- According to the decision of the psychologist, the patient may be prescribed antidepressant therapy. It will be effective only in combination with other methods of treating nighttime gluttony!
- To relieve hunger and promote weight loss, the patient is prescribed herbal medicines, for example, appetite-suppressing herbal teas.
- If a medical examination reveals somatic diseases, a patient with gluttony at night is prescribed medications to treat them.
- To normalize the functioning of the digestive organs, the patient may be prescribed enzyme preparations.
When overeating at night, enzyme preparations are prescribed to help the digestive system.
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A large late dinner consisting of carbohydrate foods causes the pancreas to increase insulin production.
As a rule, in the evening and at night we do not work actively, but rather rest. And carbohydrate foods are needed to supply fuel to muscle tissue. If muscles don’t need energy, then where will the body adapt it? Insulin redirects unnecessary carbohydrates to the liver, which converts them into fat. As we already know, growth hormone is not produced. Consequently, fats are not burned, but stored.
Excess insulin causes a number of diseases that can be called the scourge of modern civilization. Diabetes, obesity, dysbacteriosis and hypertension - this is not the entire list of diseases that are caused by a constant excess of insulin in the body at night.
Another property of the hormone is to facilitate the flow of fat cells from the blood into adipose tissue. On the contrary, the process of energy removal from adipose tissue is suppressed. Thus, fat is literally preserved in our body, and this is a direct path to the gradual development of obesity.
Also, excess insulin, which was caused by constant late dinners, causes the activation of osteoblasts - cells that destroy bone tissue. Osteoporosis can develop completely unnoticed and at a very young age.
How to get rid of hunger at night? What to eat at night if you are hungry?
If you want to eat from time to time at night, we are not talking about an eating disorder; here are some tips on how to control yourself and not overeat.
- During the day you need to eat regularly and balanced. To get your hunger under control, you need to develop your diet so that there are at least 5 meals a day.
- Dinner is a must. And not too early. The fact that you can’t eat after 6 is nonsense. The last meal should be 2 hours before bedtime.
- You shouldn’t eat sweets in the evening; they stimulate your appetite.
- Before going to bed, a walk in the fresh air is recommended.
- You can also drink herbal tea before bed if you are not allergic. It will dull your appetite and improve your sleep.
Proper nutrition and a good mood are insurance against nighttime gluttony.
IMPORTANT: For people who tend to overeat in the evening, it is better not to keep a large supply of food in the refrigerator. There should be no sweets, flour, semi-finished products or snacks in the house at all.
If the feeling of hunger still prevents you from falling asleep, you can suppress it by consuming:
- glass of water
- glass of green tea
- glass of kefir
- half an orange
- half a green apple
- a couple of cabbage leaves
- fresh cucumber
- spoon of oat bran
- a couple of almonds
Foods you can eat for dinner so you don't feel like eating at night.
How to help
The problem of overeating cannot be ignored. Systematic breakdowns and attacks worsen a person’s moral and physical condition.
A psychotherapist will help establish the fact of compulsive overeating at a clinical level. If it is necessary to adjust the diet, a conversation with a nutritionist is scheduled.
What measures can you take if you overeat at night? How to help yourself at an early stage of the development of the disorder?
Medicines
What to do if you overeat at night and the feeling of heaviness persists until the morning is the first question that arises after an attack.
To relieve symptoms, medications aimed at eliminating flatulence and pain are suitable. Therapy involves the use of pancreatic protectors, enzymes, and antacids. Helps with overeating:
- Rennie;
- Pancreatin;
- Panzinorm;
- Gastal;
- Activated carbon;
- Mezim;
- Phosphalugel.
The drugs relieve heartburn and restore the natural intestinal microflora. Medicines also speed up the digestion process and alleviate the general condition.
A person feels relief within 10-15 minutes after taking it.
Folk remedies
You can eliminate discomfort and improve metabolism by resorting to traditional methods. Effective use of citrus juice, mineral water, soda, ginger.
Lemon fruit is suitable to speed up metabolic processes. Due to the content of ascorbic acid, it has a positive effect on the cardiovascular and digestive systems.
After a heavy dinner, it is recommended to eat 2 slices of lemon to produce enzymes. The condition of the gastrointestinal tract is also alleviated by mint and herbal teas with sour juice.
Healing mineral water has a calming effect on an irritated stomach. Mixed with a small amount of baking soda, it restores liver function and facilitates its work.
Ginger teas are a way to stimulate the digestive tract. Together with infusions of chamomile and St. John's wort, slices of fresh root reduce the risk of obesity.
The effect of all methods is noticeable within 1 hour.
Procedures and manipulations
Massage helps improve abdominal perilstatics and facilitate the digestion process. The belly is stroked around the navel. The procedure reduces pain after 15 minutes and promotes relaxation.
After a heavy dinner, it is forbidden to lie down. Walking and walking around the house can help reduce stress on the stomach. A little activity will ease your general condition in 30 minutes.
If the stomach is full, go to sleep on the left side. This position reduces the risk of acid escaping into the esophagus and relieves tension. A person will feel relief after 20 minutes.
A day after overeating, it is recommended to organize a fasting day.
What is the reason for the failure?
Overeating on a diet has its reasons.
How to diet and not break is a pressing question for those who are doing hard work on themselves and trying to lose weight.
The reasons for the breakdown come down to three main ones: physiological, psychological and unsuccessful choice of diet. What should a woman do if she has gone off her diet and eaten too much?
Eliminating the consequences of a breakdown
The results of a breakdown are as varied as they are unpleasant. Heartburn can remind you of itself. Your mood will drop due to feelings of guilt.
It is recommended to eliminate the consequences of overeating in two stages:
- Don't scold yourself. You have the right to make mistakes. Draw conclusions and continue what you started.
- If after overeating you feel nausea, colic, or headache, give your body a break. Have a short-term mono-diet or, if there are no contraindications for health reasons, enjoy healthy green tea all day.
What to do if you fall off your diet?
First of all, calm down and analyze: what foods were most attractive during overeating?
Our body periodically tells us about a lack of vitamins and microelements. Perhaps during a breakdown you unknowingly ate something that was in short supply.
Be sure to read: 8 secrets on how to set yourself up for a diet and not fail: cool motivation!
Overeating prohibited foods, consume foods that have a fat-burning effect:
- grapefruit;
- green tea;
- ginger;
- turmeric;
- hot pepper
Exercises after a diet breakdown
Excessively consumed calories will not harm your figure if you engage in prolonged cardio exercise after overeating. A jog or exercise on an ellipsoid will do, the main thing is that the workout takes at least 40-45 minutes. It is useful to increase your overall physical activity, without fanaticism, of course.
If time permits:
- do some general cleaning;
- take longer walks with your dog;
- go shopping, combining business with pleasure;
- get to work on foot;
- refuse the elevator.
