Why You Overeat in the Evenings and How to Break the Cycle
Why You Overeat in the Evenings and How to Break the Cycle
One of the first things I usually help people with in my coaching practice is getting evening overeating under control. It's incredibly common, and I've found that when individuals manage this habit, they start seeing more progress not just with their nutrition but also with their gym routine.
Evening overeating can stall progress in many ways, and I know from personal experience just how frustrating it can be.
Before I had my ADHD and autism diagnoses, I struggled with it too, not fully understanding how fatigue, energy management, and emotions played into my eating habits.
However, it’s important to note that evening overeating is not merely a matter of willpower. Many clients come to me after working with previous coaches who simply told them to ‘suck it up’ and white-knuckle their way through their cravings.
But overeating in the evening is often just the last link in a long chain of events that leads to this behaviour. To truly solve the issue for good, we need to work our way back up that chain and identify what set off the domino effect.
In this post, I’ll walk you through some of the most common triggers I see when it comes to overeating in the evenings and share strategies to overcome them.
If you’re looking for more personalised advice tailored to your specific needs, click this link to apply for my coaching programme!
1. Skipping Breakfast
Skipping breakfast can significantly affect your hunger levels later in the day. Without that first meal, your body may respond by increasing hunger signals as the day progresses, making it harder to control portions during dinner or evening snacks. This can lead to overeating when you finally sit down to eat after a long day.
To mitigate this, try to prioritise a balanced breakfast that includes protein, healthy fats, and fibre. This combination will help keep you fuller longer and stabilise your blood sugar levels throughout the day.
2. Busy Daytime Schedule
A busy daytime schedule often results in rushed meals or skipping meals altogether, which can leave you feeling excessively hungry by evening. When you don’t nourish your body regularly, it can trigger cravings and a strong desire to eat more than necessary during the evening.
To combat this, consider meal prepping or packing nutritious snacks to keep you fuelled throughout the day. Setting reminders to take breaks and eat smaller, balanced meals can also help maintain energy levels and prevent excessive hunger at night.
3. Neurodivergence (e.g., ADHD, Autism)
For those with neurodivergent conditions like ADHD or autism, managing hunger cues can be particularly challenging. Many people find that they don’t feel calm or aware of their hunger until the evening, which can lead to overeating.
To mitigate this, practice mindful eating techniques during the day. Setting regular meal and snack times can help reinforce your body’s hunger signals, making it easier to recognise when you need to eat, even if you're busy. Additionally, integrating calming activities, like meditation or deep breathing exercises, into your routine can help create a more balanced approach to your day.
4. Emotional Eating After Stressful Days
Many people turn to food as a form of self-soothing after a stressful day, which can lead to emotional eating and overeating in the evenings. This behavior often stems from using food to unwind or cope with feelings of fatigue.
To break this cycle, identify alternative ways to manage stress. Engage in activities you enjoy, such as reading, taking a warm bath, or practicing yoga. Keeping a journal to express your thoughts and feelings can also be an effective outlet for managing emotions without turning to food.
5. Dehydration Mistaken for Hunger
Dehydration can often be mistaken for hunger, particularly in the evening when you may not have been drinking enough water throughout the day. This misinterpretation can lead to unnecessary snacking and overeating.
To prevent this, make a conscious effort to drink water consistently throughout the day. Carry a reusable water bottle with you and set reminders to take sips regularly. You might also consider drinking herbal teas in the evening, which can help hydrate you without adding calories.
6. Restrictive Dieting
Restrictive dieting can lead to feelings of deprivation, causing intense cravings that often result in overeating later on. When you deny your body the nourishment it needs during the day, it can backfire, leading to binge eating or excessive snacking at night.
To combat this, focus on creating a balanced eating plan that includes a variety of foods and allows for occasional treats. Incorporating sufficient calories and nutrients throughout the day will help you feel satisfied and reduce the likelihood of evening overeating.
7. Mindless Eating During Evening Relaxation
Mindless eating while watching TV or unwinding in the evening can lead to consuming more than intended, often without even realising it. This habit can stem from distraction rather than actual hunger, resulting in significant calorie intake.
To mitigate this, try to eat at a table rather than in front of the TV or computer. Mindfully engaging in your meal or snack without distractions can help you tune into your body’s hunger cues, making it easier to stop when you’re full.
8. Habitual Snacking
If snacking at night has become a routine, it can be easy to overeat out of habit rather than genuine hunger. This can create a cycle where the act of eating becomes automatic, often leading to mindless consumption.
To address this, evaluate your snacking habits and try to set specific limits on when and what you snack on in the evening. Opt for healthier snacks and only eat when you are genuinely hungry, which will help break the cycle of habitual overeating.
9. Sleep Deprivation
Lack of sleep can disrupt your hunger hormones, leading to increased cravings for high-calorie foods in the evening. When you’re tired, your body often craves quick energy sources, which can manifest as unhealthy eating patterns.
To combat this, prioritise getting enough sleep each night by establishing a consistent sleep routine. Aim for 7-9 hours of quality sleep and create a calming bedtime ritual to help signal to your body that it’s time to wind down.
10. Food as a Reward
Using food as a reward for getting through a tough day can lead to excessive eating at night, as it becomes a go-to method of self-care. While treating yourself is important, relying solely on food for emotional comfort can create unhealthy patterns.
To mitigate this, explore other ways to reward yourself that don’t involve food. Consider activities like taking a relaxing bath, enjoying a favourite hobby, or spending time with loved ones to celebrate your achievements. This will help you build a more balanced approach to self-care without relying solely on food.
In conclusion, overcoming evening overeating is not just about willpower; it’s about understanding the underlying triggers that may be influencing your eating habits.
By recognising factors such as skipping meals, emotional eating, and habitual snacking, you can take proactive steps to create a healthier relationship with food and establish a routine that supports your well-being.
Implementing mindful practices, prioritising balanced meals throughout the day, and exploring alternative ways to manage stress can significantly improve your eating patterns.
Remember, change takes time, and it’s perfectly fine to seek support along the way. If you’re looking for more personalised guidance tailored to your unique needs and challenges, I encourage you to click this link to apply to work with me. Together, we can work towards achieving your goals and fostering a more balanced, fulfilling approach to your health and fitness journey.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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