This week I got a question from a reader named Rick:
If this sounds familiar, you’re definitely not alone.
When people take part in Nerd Fitness Coaching, it’s over 70% tell us they struggle with stress eating, emotional eating or late-night snacking.
I recorded a short video explaining why simply trying to stop snacking usually backfires – and what tends to work better.
If you’d rather read than watch, here’s the short version:
1. Eating at night is not the problem.
If you really need more calories or nutrients for the day, it’s totally fine to eat in the evening! (Contrary to popular belief.)
The challenge for most people is finding themselves Snack even when you’re not hungryoften as a way to relax after a long day.
2. Going cold turkey rarely works.
If nighttime snacking has become your primary method of relaxation or end-of-day reward, simply cutting it out often leaves a void that’s difficult to maintain.
3. Create a “decompression menu”.
Instead of trying to quit the habit right away, think of a few other things that you really enjoy and that will help you relax at the end of the day.
Examples could be:
- Prepare herbal tea
- reading
- Stretching
- Listen to music
- play a game
- Journaling
Even if you choose one of these alternatives sometimesthat alone can cause the habit to change.
The goal isn’t to stop snacking in the evening forever!
It’s about understanding the habit and Expand your selection. 💪
4. Upgrade your Batcave to make alternate selection easier.
At the end of the day we are usually tired, and then we tend to choose the easiest and most familiar option.
A few small changes to your environment can make a big difference.
Things like keeping your favorite snacks out of reach or putting your book in a visible and easily accessible place.
You could even try putting your book IN the pantry where the snacks usually are!
The goal is to leave yourself less on willpower and more about an environment that gently pushes you in the direction you want to go.
—
So, Rick, if you’re reading this, I’d start with that.
Instead of trying to eliminate nighttime snacking overnight, experiment with adding a few other ways to relax and adjust your environment to make these decisions easier.
Try it for a week or two and see what you notice.
Then we learn from it and adapt. 🔥
– Matt
P.S If you want to ask a question Like Rick you can!
