Some successful dieters swear by a strategy of not eating after about 7 p.m., while nighttime bingeing is a major problem for many people. Here are tips from nutritionists:
Don’t starve during the day. Never skip meals, and add in healthy snacks if you feel hungry. Otherwise, you’re very likely to overeat at night.
Drink plenty of water. If you think you’re hungry, you may actually just be thirsty. Before eating anything, have a glass of water or some unsweetened, decaffeinated tea.
Set a regular dinnertime. Your body will come to expect food at that time. Focus on fiber — fruits, vegetables and whole grains — low-fat dairy and lean proteins to fill up.
Try making dinner your smallest meal. Some people do well by having their largest meal at breakfast, their second-largest at lunch and only a modest-size dinner.
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Brush your teeth. A clean mouth can curb an urge to eat more. Brush right after dinner.
Chew sugarless gum. You can keep your mouth occupied without snacking.
Ban nighttime boredom. Late-night eating often is a result of having nothing else to do. Pick up a new hobby, connect with your spouse, take a walk.
Form new habits. Stop eating after a specific time — say, 7 or 8 p.m. — for a week. Then aim for a month. By that time, your new pattern should be set.
Go to bed. An earlier bedtime will keep you from eating and control production of hunger-triggering hormones.