How mindful eating can help prevent overeating during nighttime snacking

The workday is over. Dinner is finished. Time to curl up on the couch and unwind, maybe by bingeing on a new series. But even before the first episode ends, an internal voice whispers "snack time."

When I ask my patients about what they tend to grab out of their kitchen cabinets, the answers are synonymous: candies, cookies, pastries, ice cream--foods that are designed to be addictive. Classified as refined carbohydrates, these foods are more processed and less nutritious than their whole grain counterparts. Refined carbs are in essence stripped of their parts (fiber being one of them) and are processed by the body differently.

For instance, these foods are rapidly digested and release dopamine, a hormone that produces the feeling of pleasure. (It's why it's commonly referred to as the "feel-good hormone." And it's likely why most people reach for cookies at night instead of carrots.) That pleasurable feeling, however, is temporary. Since refined carbs are quickly digested, the feeling also quickly fades after eating. Which is why we tend to go back for more. And more. Also, refined carbs do not promote the feeling of satiety (feeling full) the way someone may feel after eating foods higher in fiber or protein. The addictive quality of refined carbs is why nighttime snacking seems to be problematic for many people.

Mindful eating may help. (If you missed my primer on what this is, check it out.) First, check in with yourself before getting off the couch. Our brain may trick us to think we are hungry and need a snack when we may not even be hungry in the first place. Overtime, we may be wired to eat for other reasons, including boredom or stress.

First step: rate your hunger on a scale of 1-5. If your level is a four or five, grab a snack. Instead of going for something that's completely carb, try including some protein or fiber. Maybe crush that cookie into some low-fat or nonfat, sugar-free yogurt. Or consider some low-fat cheese on whole grain crackers. Popcorn (a whole grain food filled with fiber) is another option that may help with satiety.

Enhance the enjoyment of any snack by eating with the TV paused. Take a minute to savor its flavors. We tend to enjoy foods more when we're less distracted, and we eat less when focusing on the food in front of us. If you can't wait to see how that episode ends, check in with yourself frequently while eating as you watch the show. How does the food still taste? Has your hunger level dwindled? If so, you might be more inclined to stop eating. Slowing down the entire eating process and constantly circling back with how you're feeling definitely has its rewards.

If your hunger level is a one or two, consider activities that will help change your behavior around snacking. Instead of eating out of boredom, consider a hobby or read a book. If you typically equate the TV room with eating, a change in scenery may help. Some form of exercise may also do the trick.

Mastering mindful eating won't happen overnight. It may take some practice. But simple steps can help you master the mindless munchies.

For free resources on mindful eating, visit the Center for Mindful Eating's website.