Nix Nighttime Nibbling

Nighttime nibbling is a tough habit to break. For many people, having a snack before bed is a ritual, one that’s been in place since childhood. But breaking it is essential for your success. Why is that? At night, your body is in “wind-down” mode, getting ready for sleep. When you have a pre-bedtime bite, your body has a hard time digesting it. Not to mention, the foods we usually nosh on at night are less-than-nutritious. Plus, because you’re hitting the sack, it’s unlikely that you’ll burn off any of the calories you've just eaten—unless you’ve truly not eaten enough during the day. (You automatically burn some of the calories you consume during the day because you're active.) It's this double whammy—the extra calories and missed opportunities for exercise—that can cause you to pack on unwanted pounds over the years. To nix nighttime nibbling, follow this four-step plan.

Step 1: Check your calories. Nighttime nibbling is often the result of skimping during the day. If you eat too little, you’ll likely be ravenous come dinner time, which could lead you to overdo it. You can easily end up consuming far more calories to satisfy this hunger than you would have had you just eaten your recommended calories for the day. Try to get around 1,500 calories spread out evenly throughout the day. Not only will you be able to get all the nutrients you need at this calorie level, but you'll also be able to stick with your diet. Simply put, when you eat enough calories, you’ll feel fuller and less likely to overeat.

Step 2: Keep a food journal. Log your food intake to make sure you’re eating enough throughout the day. Also, aim for balanced meals (ones that contain protein, fat and carbohydrates ), which can help stabilize your blood sugar level and prevent overeating. Check out the menu plans and recipes for some ideas.

Step 3: Have Breakfast. A nutritious, balanced breakfast helps set the stage for healthy eating all day long. In fact, studies show that breakfast eaters are healthier overall: They weigh less, are more alert, have healthier cholesterol levels, eat less fat and fewer calories during the day, and they live longer. Not bad for a bowl of cereal!

Step 4: Choose wisely. If you still feel like you need a little something before bed, try a low-cal drink, such as a nighttime nip of herbal tea with a spritz of lemon or a glass of seltzer water with a splash of fruit juice. Because they contain little to no calories, it doesn't affect the nighttime cut-off.

Still hungry? If you really haven’t eaten right during the day and the tug of hunger is preventing you from sleeping, have a light snack (150 calories or less), such as six ounces of low-fat yogurt, one slice of whole-wheat toast thinly spread with peanut butter or a piece of fruit such as an apple, banana, orange or pear. Then, try to stick to a healthy-eating schedule the next day so you're not feeling too hungry before bed and can check off that you've met this Challenge goal.