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It’s late at night and you stagger to the fridge. With your bloodshot eyes and blurry vision, everything looks the same: delicious. Under these circumstances, it’s easy to forget your diet and fitness goals, indulge in fatty foods and wake up coated with Doritos dust and regret.

You’ve maybe heard the rule “don’t eat after 7 PM,” but it’s not entirely accurate. When you eat is not as important as what you eat and how much. There are two simple and easy ways to keep your late night snacking from pushing your health goals backwards:


1. Plan to grub

There are some habits that are easier to plan around than to try to completely eliminate. Eating late at night is one of them. Whether you’re snacking every night on the couch or expecting to come home hungry after a night at the bars, adjust your diet to compensate for the additional calories you’ll be eating outside of normal meals. If you know you’re going to want to munch watching the game tonight, do something to compensate: skip on your usual mid-afternoon soda, take the stairs, do ten pushups between quarters, etc.


2. Stock healthy snacks

If you never present yourself with the opportunity to shotgun a can of Pringles after midnight, it’ll never happen. Load your pantry and fridge with healthy options. Aim for foods that are high in protein, have moderate to low fat content, and low to no carbs. Try mixing a handful of almonds and raisins into a bowl of cottage cheese if you need something filling. If you can’t help but incessantly munch on something, buy low-fat popcorn with no butter. Since you’re already eating a healthy diet, get in the habit of freezing leftovers to satisfy your late night cravings.


Eating late at night isn’t the diet destroyer it’s often made out to be. If you can plan around your late night cravings and prevent yourself from scarfing unhealthy snacks, there’s no reason not to enjoy a snack. As with most things in life, if you’re smart about it then you can manage it.

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