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How to Stop Snacking 

Have you ever found yourself endlessly snacking at night and don’t know why? 

Let me help you get to the bottom of your snacking. 

Here are 4 of the most common reasons I’ve found working as a dietitian for nearly 6 years why you may be running to the kitchen more often and how to stop. 

Skipping Meals 

Have you ever felt you could skip breakfast or lunch because you are not hungry or are so busy you feel like you have no time to eat? 

Skipping meals is what may be causing your late-night snacking because you are not providing your body with enough energy during the day. 

What to do:

Prioritize your nutrition throughout the day to prevent overeating at night by taking your lunch or eating something small.

This is where a snack can actually help you stay energized during the day until you are hungry or have time for a full meal.

Snack foods in small bowls

Going Long Hours Without Food

Have you ever been so busy that you forget to eat? And by the time you make time to eat, you are hangry and will eat anything.

Yes, feeling irritable when hungry is a real thing! 

These feelings happen when you go too many hours past the time your body is used to eating.

What to do:

I recommend checking in with yourself and eating every 3-4 hours to prevent yourself from getting desperately hungry later. 

Eating Too Little At Mealtimes

You might think eating less food is better because you will eat fewer calories and hopefully lose weight. 

While a calorie deficit is needed to lose weight, you still need to eat enough calories to sustain your everyday activities and nourish your body.

What to do:

If you are feeling hungry within 1-2 hours after eating a meal, you probably did not eat enough or had an unbalanced meal with only 2 food groups (like protein and veggies) instead of a complete meal with at least 3 food groups.

Don’t skimp on food groups like protein and carbohydrates.

Aim to regularly eat complete and balanced meals that include protein, carbohydrates, healthy fat, and vegetables or fruit until you are full. 

Woman eating a pastry in front of the fridge

Feeling Unsatisfied With Your Meals 

If you are forcing yourself to eat bland or low-calorie foods or the same foods daily, you may likely feel unsatisfied with your meals.

What happens when you eat a meal that doesn’t necessarily satisfy you is that you may go and look for more food that is satisfying and tastes good to you (usually something sweet or salty!).

What to do:

Having an off meal happens occasionally but remember that eating healthy should be enjoyable.

Identify nourishing foods you like and include them in your meals to make sticking to healthier eating habits doable.


The most common reason you are likely snacking more in the evening is that you are not eating enough during the day. 

It is a natural physiological response to feel hungry and irritable at the end of the day when you haven’t given your body the nourishment it needs. 

Satisfaction and taste are also essential to eating healthy meals that prevent you from snacking too much. 

Let’s Connect

I hope this post helped you identify what you need to work on to manage your snacking and feel in control around food. 

Remember eating is not perfect, and occasionally some days will include more snacking, which is okay!

If you have questions, feel free to comment below or message me on Instagram so I can support you.

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