Do you struggle with late-night snacking and sabotaging your weight loss success?

You’ve done well all day—eggs and veggies for breakfast, fruit and peanut butter for a snack, leftovers for lunch, and a healthy dinner. You’re so proud of yourself. Then, you sit down on the couch and start snacking. And snacking. Before you know it, you’ve mindlessly eaten half a bag of chips and topped it off with a few cookies. And you think, “WHAT JUST HAPPENED?”

Whether or not this is your story, today we’re going to talk about five hacks to stop late-night snacking.

Grab your pen and paper, and let’s get practical about how to stop snacking after dinner and sabotaging your weight loss journey.

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Five Hacks to Stop Late-Night Snacking

1. Stop and Ask Yourself: AM I HUNGRY?

Take a moment to genuinely assess your hunger. Often, we mistake thirst for hunger, so try drinking a glass of water first. Reflect on whether this snacking habit is driven by an emotional need. Are you feeling stressed, lonely, or bored? Identifying the root cause can help you address the real issue. For instance, if stress is driving your snacking, find healthier ways to manage it, such as through exercise, meditation, or talking to a friend. This self-awareness can significantly reduce unnecessary eating.

2. Set Yourself Up for Success with a High-Protein Dinner

Make sure your dinner includes high-protein foods and healthy fats. Proteins and fats digest slower, keeping you fuller longer and preventing late-night hunger pangs. For example, include foods like grilled chicken, beans, nuts, and avocados in your meals. A dinner rich in protein and healthy fats stabilizes your blood sugar levels, reducing the urge to snack later. Additionally, avoid high-carb dinners which digest quickly and can leave you feeling hungry again within a few hours.

3. Create a Blue Zone in Your Home

A “Blue Zone” is a concept from areas in the world where people live longer, healthier lives. In your home, this means creating an environment where healthy choices are the easy choices. Remove junk food like chips, cookies, and soda, and replace them with healthier options like fruits, nuts, and yogurt. When healthy foods are readily available and unhealthy foods are out of sight, you’re less likely to give in to temptation. Make it a household rule to keep nutritious snacks on hand, and involve your family in making healthier choices.

4. Go to Bed Early

If you’re prone to late-night snacking, consider changing your evening routine. Turn off screens an hour before bed and engage in a relaxing activity like reading or taking a warm bath. The blue light from screens can interfere with your sleep cycle, making you feel less tired and more likely to snack. By establishing a consistent bedtime routine, you can reduce the time you spend mindlessly eating in front of the TV or computer. Aim to get at least 7-8 hours of sleep each night to support overall health and weight management.

5. Set a Boundary for Eating

Establish a clear boundary for when you stop eating each night, such as no eating after 7:30 PM. This helps create structure and reduces decision fatigue, making it easier to stick to your healthy eating plan. If you find it difficult to stick to this boundary, try setting an alarm as a reminder. Having a set time to stop eating can help you avoid unnecessary snacking and encourage you to focus on other evening activities. Remember, setting boundaries is not about being restrictive, but about creating a healthy routine that supports your goals.

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Practical Tips to Stop Snacking at Night

1. Am I Hungry? – Reflect on your emotional and physical state before snacking. Drink water and assess your true needs.
2. High-Protein Dinner – Plan meals that include protein and healthy fats to keep you fuller longer.
3. Blue Zone – Remove junk food and create a healthy environment at home with nutritious snacks.
4. Early Bedtime – Change your evening routine to avoid late-night snacking by engaging in relaxing activities and getting enough sleep.
5. Set Boundaries – Implement clear rules for when to stop eating to create structure and reduce decision fatigue.

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Connect and Reflect

I want you to hop into the Kingdom Fit Moms community and tell us—what is your #1 food you eat late at night? Is late-night snacking a struggle for you?

If so, from this episode, what do you recognize you need to do first? Establish new habits or boundaries? Maybe you need a community to help keep you accountable. If so, we invite you to join Fit Moms Accelerator, where you’ll get practical tips like this and a specific step-by-step process to habit stack your way to a healthy lifestyle. AND we’ll teach you to dive deep and understand how to invite the Holy Spirit to heal from WHY food is comfort or reward, and heal that relationship with food to see it as a good gift from God!

See you inside!

Want to listen to the podcast instead? Click here to tune into Kingdom Fit Moms.

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Join Fit Moms Accelerator Today!

Friend, are you guilty of spending your precious dollars on yet another fad diet only to find yourself in the exact same shoes a few months later, maybe even with some extra pounds from where you began?

I used to search for THE solution to weight loss… I was stuck in systems of counting calories, macros, cutting out carbs, and feeling enslaved to whatever popular program my friends recommended. I even tried metabolism boosters in hopes of seeing the scale drop quickly.

Not to mention, I’d spend hours in the gym, burning as many calories as possible so I could have my late-night chocolate treats guilt-free… or at least I wouldn’t see the scale jump up.

I was in this perpetual cycle of needing to DO more so I could EAT more… and then feeling like I couldn’t eat what I needed during the day because I had to save up calories.

I hit my breaking point and thought… there HAS GOT to be a better way!!

I repented for trying to do it on my own and following the world’s man-made systems of eating. Then, I spent the next decade discovering the most FREEING way to live—filling my body with God’s foods, changing my heart to want to live abundantly healthy, and learning how to invite God into the journey and heal from why the struggle existed in the first place.

The best part? I get to lead a movement of mommas who are doing the EXACT. SAME. THING!

I’ve left my full-time career as a physician assistant and have created a program that teaches women just like you exactly how to break out of the diet cycle and lose weight for the last time.

You’ll get a step-by-step process that includes my expertise as a PA in lifestyle medicine, inner healing, and inviting God to heal the roots of why the struggle exists. Plus, we’ll tackle the practical pieces of how to lose weight and manage your time in the midst of being a busy mom with little time to spare.

Are you ready to be a part of our movement and break up with that silly restriction mindset, once and for all? Hop over to kelseywickenhauser.com/join to get started today!