What should I do if I get hungry in the middle of the night during my weight loss period

During weight loss, midnight hunger can be alleviated by consuming a small amount of low calorie foods, adjusting dinner structure, dispersing eating time, psychological regulation, and moderate exercise. It is usually caused by insufficient dinner intake, blood sugar fluctuations, rapid digestion, or psychological factors.

1. Small snacks:

Choose low glycemic index foods with about 100 calories, such as sugar free yogurt with 5 small tomatoes, or 1 boiled egg with half a cucumber. This type of food can alleviate hunger without significantly affecting weight loss. Avoid high sugar and high-fat snacks such as cookies and cakes, as they can easily exceed the calorie limit and may stimulate appetite.

2. Optimize dinner:

Dinner should contain 20-30 grams of high-quality protein, such as palm sized lean meat or fish, paired with 1 fist of mixed grain rice and 2 fists of green leafy vegetables. Increasing dietary fiber intake can prolong satiety time, such as replacing refined staple foods with oats and brown rice, or consuming 200 grams of blanched broccoli for dinner.

3. Time based eating:

divides dinner into two stages of intake, with the main portion eaten at 18:00 and 100 grams of low sugar fruits such as strawberries or blueberries supplemented at 20:00. This eating pattern can maintain a relatively stable blood sugar level and reduce hunger before bedtime. Note that the total heat generated in both stages should be controlled within the daily budget range.

4. Psychological intervention:

Nighttime appetite may originate from stress or habitual eating, and attention can be diverted through meditation, deep breathing, or soaking feet in warm water. Keeping a food diary distinguishes between physiological hunger and psychological hunger. True hunger is often accompanied by a feeling of stomach emptiness, while emotional eating is often accompanied by specific cravings.

5. Moderate activity:

Do 10 minutes of gentle exercise one hour before bedtime, such as squatting against the wall or yoga catnip, which can burn a small amount of calories and regulate the autonomic nervous system. Avoid high-intensity exercise to prevent overexcitement, and supplementing with 200ml of warm water after exercise can help alleviate false hunger signals. Establishing a regular sleep routine is equally important, as insufficient sleep can lead to elevated levels of ghrelin. It is recommended to fall asleep before 23:00 and maintain 7-8 hours of sleep. The temperature in the bedroom should be controlled at 18-22 ℃, which is more conducive to melatonin secretion. If there is frequent nighttime hunger accompanied by palpitations and hand tremors, it is necessary to check for hypoglycemia or thyroid dysfunction, and consult a nutritionist to adjust the diet plan if necessary. Long term solutions should focus on a balanced diet and moderate exercise during the day, rather than simply suppressing nighttime eating desires.