many people think late night eating is the main reason of weight gain and obesity so some try to avoid eating after a certain hour due to fear of gaining fat this belief has become a common one especially in diets and weight loss programs where eating at night is directly related to obesity but the reality is more complex than just when you eat weight gain is determined by a variety of factors with the most important being the number of calories consumed and daily lifestyle.
how does obesity occur?
obesity is when someone consumes more calories than they burn in a day these calories whether eaten in the morning or evening are either used as an energy source or stored as excess fat so eating at night is not synonymous with obesity but it depends on the type of food the quantities consumed and daily habits in general.
why Is nighttime eating linked to obesity?
there are a few reasons why late night eating causes a lot of people to gain weight some tend to eat fast food sweets or high calorie foods at night especially while watching tv or using their phones this kind of eating is often driven by entertainment or stress not actual hunger so youre consuming extra calories without even realizing it.
and those who stay up late tend to graze several times during the night increasing their daily calorie intake not getting enough sleep also affects hormones that regulate appetite making you want foods high in sugar and fat.
does the body stop burning calories at night?
there is a myth that the body stops burning calories at night but this is not true even when you are resting your body is still working hard breathing circulating blood regenerating cells and therefore using energy however we tend to be less active at night than during the day as a result if you eat a lot of food right before you go to bed some of the extra energy may be stored as fat if it goes above your daily needs.
the importance of food quality
the effect of eating at night on weight depends significantly on the type of food most people are not bothered by having a light healthy snack in the evening but eating large amounts of fast food or sweets before bed can result in weight gain over time thats why experts recommend light foods like yogurt fruits or nuts in moderation as opposed to fatty and sugary foods.
eating while watching tv
a common habit that increases the chances of obesity is eating while watching tv or using a phone in this case a person typically does not pay attention to how much food they are eating and thus overeats without realizing it plus when a person eats fast the body doesnt have a chance to signal that it is full and the person eats more calories.
stress and emotional eating
many people use food to deal with stress or to cheer themselves up after a long day this kind of emotional eating frequently leads to eating foods high in sugar and fat which can result in slow weight gain stress and sleep deprivation can also impact hormones associated with hunger and satiety leading to a greater desire to eat at night.
the effect of eating before bed on health
besides that eating right before you go to bed can lead to other health issues like indigestion heartburn and disrupting your sleep especially if you have a heavy or spicy meal that means leave enough time between your last meal and bedtime so that your body has a chance to digest food better.
the role of physical activity
physical activity plays an important role in weight control if you exercise regularly and dont eat too many calories youre unlikely to put on weight even if you have a meal in the evening once in a while exercise also helps to improve metabolism and reduce the effects of unhealthy eating habits.
habits to reduce nighttime eating
the important factors in preserving the overall health and avoiding the nighttime overeating are establishing the balanced and healthy eating habits in the course of the day for example eating well balanced meals during the day helps supply the body with necessary nutrients and prevents strong hunger pangs late at night.
the body needs enough water to aid the process of digestion and to decrease the false sense of hunger for many people mistake thirst for hunger also getting enough sleep is crucial for balancing the hormones that regulate hunger reducing nighttime cravings.
on the other hand not staying out late ensures a healthy routine all day long and also prevents the urge of snacking late at night lastly eating foods that are rich in protein and fiber is a major factor in helping you stay full for longer periods of time and cut down on unnecessary extra meals.
for more info read : "The relationship between sleep and weight gain"