2 SURPRISING Triggers Why You Binge at Night (Explained by a Dietitian)

1. Physical Restriction

Imagine this scenario: You’ve been following a strict diet all day, counting every calorie and restricting yourself from your favourite foods. By the time evening rolls around, you’re feeling deprived and unsatisfied. Suddenly, the allure of those forbidden treats becomes too hard to resist, and you find yourself knee-deep in a late-night binge.

Physical restriction is a surprising trigger for late-night binging. When we deprive ourselves of certain foods or severely restrict our calorie intake, it creates a sense of scarcity and heightened desire for those forbidden delights.

Practical Tip: Instead of going for strict diets that leave you feeling deprived, let’s focus on creating a balanced and sustainable approach to eating. Here’s how you can break free from physical restrictions:

• Include all food groups: Embrace a diet that includes a variety of foods from different food groups. Restricting yourself from certain foods only intensifies cravings and can lead to overindulgence later on.
• Practice portion control: Rather than completely cutting out your favourite treats, practice portion control. Allow yourself to enjoy those foods in moderation, savouring every bite without guilt or judgment.
• Listen to your body: Pay attention to your hunger and fullness cues. Eat when you’re genuinely hungry and stop when you’re comfortably satisfied. By honoring your body’s needs, you can avoid the feeling of deprivation that often triggers late-night binging.

Remember, it’s all about finding balance and nourishing your body in a way that feels sustainable and satisfying.

2. Mental Restriction: Breaking Free From the Dieting Mindset

Now, let’s talk about another surprising trigger for late-night binging: mental restriction. This happens when we constantly label foods as “good” or “bad,” creating a restrictive mindset around eating. When we categorise foods in this way, it leads to guilt and shame when we indulge in the so-called “bad” foods, ultimately triggering late-night binging episodes.

Mental restriction keeps us trapped in a cycle of rigid rules and all-or-nothing thinking. But the good news is, we can break free from this mindset and develop a healthier relationship with food.

Practical Tip: It’s time to ditch the dieting mindset and cultivate a positive approach to eating. Here’s how you can overcome mental restriction:

• Practice food neutrality: Rather than labelling foods as “good” or “bad,” try adopting a neutral stance. All foods have a place in a balanced diet, and no single food should hold power over your emotions or self-worth.
• Focus on nourishment: Shift your mindset from restriction to nourishment. Instead of fixating on calories or restrictive rules, prioritise feeding your body with foods that provide essential nutrients and support your overall well-being.
• Practice intuitive eating: Tune in to your body’s cues and honour your cravings in a mindful way. Trust your body’s wisdom and give yourself permission to enjoy a variety of foods without judgment.

By releasing the mental restrictions and embracing a positive and intuitive approach to eating, you can break free from the late-night binging cycle and develop a healthier relationship with food and your body.

Remember, it’s a journey, and progress takes time. Be patient and kind to yourself as you navigate this process of finding balance and healing your relationship with food. You’ve got this!