Transcription from Today's Podcast

Hi, my name is Jessica Cooke and welcome to my podcast.

My mission is to empower women over 40 to transform their lives through fitness.I've made this podcast so I can share with you my tips, tools, and strategies I use on myself and my clients to get you feeling fit and healthy, feeling great in your clothes with so much energy and positivity back in your life, no matter what, your age head over to jessicacooke.ie and you'll find lots of free stuff to get you started on your journey.

Hi.You are so very welcome to this latest podcast episode and thank you so much for tuning in.I want to talk to you in this uh short podcast episode about some tips to help stop eating late at night.This seems to be one of the biggest problems, one of the biggest obstacles and barriers in front of a lot of us and is stopping us getting the results that we want to get.And I know so many of you struggle with, with making dinner your last meal.Um I actually recently did this with my clients recently and it's such a popular topic and it is quite a difficult habit to stop eating late at night just to make dinner your last meal.However, when you crack it and if you stick with it, it is so worth it, it's so worth it to, to be free of, of eating late at night, most of the time for the rest of your life with much more ease than you think.

Right now. It has to be, you'll, you'll just be so delighted that you're stuck with it. I used to eat late at night up until recently enough. I was healthy in a lot of other areas but eating after dinner was something that I found extremely difficult to control. 

 I would, I would often three or four nights a week, have something after dinner.And if you think about it, if, if you love to be healthy and feel good in your clothes, if you're having more days where you're having something after your dinner, then you are, then you aren't, then you're not gonna really get exactly where you want to be.

However, I used to think that it wasn't really the, the eating late at night that was holding me back thinking, well, come on. It's only a few biscuits. It's only an ice cream. It doesn't take much though. It doesn't take much, um, for, for you to not feel as good in your clothes as you want to.So it's with this, that I want to help you.If you feel like you're spinning your wheels at the moment, if you feel like you're doing all the good stuff you're working out, you're doing the right type of workouts, your strength training, your drinking water, you're eating healthy most of the time and yet you're not really where you want to be, have like a half stone, a stone that's bothering you and you think you are late night eating, you're eating after dinner that I promise you.If you crack this, you're going to feel amazing in your clothes, that extra half a stone or stone um is going to go and you're really going to notice a big difference if you're down to that last half stone, I promise you.It is this, um that that's really going to help.

 I speak in stone and pounds by the way, because it's easier for me to get you to visualize what a half a half a stone is.However, I really discourage you from weighing yourself. Um It's just kind of like the easiest way.to get you to know where you are in terms of, okay, I need to lose this amount of weight or I want to lose this amount of weight, but I really encourage you to focus on how you feel in your clothes, how you feel in your body, how you feel in your energy levels, because that's really what matters the most. And sometimes the scale can be deceptive. It can fluctuate. It can make you feel discouraged when you're actually making progress in other areas.

So let's dive into some tips to help you stop eating late at night. The first tip is to establish a cut-off time for eating. Set a specific time after which you will not eat anything. This could be 7 p.m., 8 p.m., or whatever time works best for you and aligns with your lifestyle. Having a cut-off time helps create a clear boundary and signals to your mind and body that eating time is over for the day.

Next, create a nighttime routine that supports your goal of not eating late at night. Engage in activities that relax and distract you from thoughts of food. You can take a warm bath, read a book, listen to calming music, or practice meditation. Find what works for you and incorporate it into your evening routine. By filling your time with enjoyable and non-food-related activities, you reduce the likelihood of mindless eating out of boredom or habit.

Another important tip is to address the root causes of late-night eating. Often, it's not just physical hunger that drives us to eat at night, but emotional or psychological factors. Take some time to reflect on why you feel the need to eat late at night. Are you stressed, anxious, or bored? Are you using food as a way to cope with emotions or fill a void? Identifying the underlying triggers can help you find alternative strategies to address those needs without turning to food.

One effective approach is to practice mindful eating throughout the day. By being more present and attentive to your meals, you can improve your satisfaction and satiety, reducing the desire to overeat later on. Chew your food slowly, savor each bite, and pay attention to your body's hunger and fullness cues. When you're more attuned to your body's signals, you're less likely to eat out of habit or for emotional reasons.

It's also helpful to create a supportive environment that aligns with your goals. Remove tempting and unhealthy snacks from your pantry and replace them with nutritious options. Stock up on fruits, vegetables, lean proteins, and whole grains that are readily available when hunger strikes. Having nourishing food options easily accessible makes it easier to make healthier choices and resist the temptation of late-night snacks.

Lastly, enlist the support of a friend, family member, or accountability partner. Share your goal of not eating late at night and ask them to hold you accountable. Discuss your challenges, progress, and strategies with them regularly. Having someone to share your journey with and provide encouragement can make a significant difference in staying on track.

Remember, breaking the habit of late-night eating takes time and patience. Be kind to yourself if you slip up occasionally. It's a process, and each day is an opportunity to make better choices. Stay committed, stay consistent, and celebrate your successes along the way.

That wraps up today's episode on tips to help stop eating late at night. I hope you found these strategies helpful and empowering. Remember, you have the ability to take control of your eating habits and transform your relationship with food. If you'd like to learn more, visit my website at jessicacooke.ie for additional resources and support.

Thank you so much for listening, and until next time, stay focused, stay positive, and keep nourishing your body and mind. Goodbye!

About the author 

Jessica Cooke

I love drinking coffee, and my favourite thing in life (apart from my family) is to empower women to lead fitter, healthier and happier lives. (oh, and also I love playing with my two Miniature Schnauzers, Buster and Ozzy)

I’ve coached more than 6,140 women over 14 years to lead fitter, healthier and happier lives.

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