Anyone got any tips to stop snacking in the evening?

[nike24]

As per the title? Any tips? I’m good all day and crumble at night.

Me too, following.

When you want to stop eating brush your teeth.

Don’t have your go to snack options in the house.

Dont buy them

That is the only way for me
If they are in the house , i will eat them

Are you actually hungry? If so, my first tip is to eat more at dinner! I used to have a tea and some chocolate after the kids were in bed but have knocked that on the head - I have a sweet treat after lunch usually instead and then just peppermint tea in the evening. It is part of my gentle time restricted eating - so nothing before breakfast at 9ish and nothing after dinner at 6ish. It is fine now I have broken the habit of snacking after dinner

Have cold water instead gives the same sensation as being in your tummy and the coldness stops you wanting to eat it has to be cold though to work keep a bottle in the freezer for a bit
Or brush your teeth

What others said. Early dinner, brush teeth. Or I often will have a mug of decaf coffee, the bitterness kills cravings. Also easier if no treats in the house!

Stop buying the treats, drink water and then decide after 30 mins if you still want a snack. And if you do have veggie (or fruit, but preferably veggie) snacks in to eat instead.

I’ve read that eating something pickled like a gherkin or pickled onion before your evening meal stops your blood sugar from spiking and then dropping after you’ve eaten. Which in turn allegedly stops the evening food cravings. You can also drink a tablespoon of vinegar instead but that sounds a bit rank.

It’s really hard. Maybe set yourself a time to stop eating - save a healthy dessert until 7pm. Yoghurt and berries then clean your teeth? Then only drink water or herbal tea.

I’ll sometimes have a herbal tea and an apple if I’m genuinely still a bit hungry. Fybogel is also good for making you feel more full. Or yes, brushing your teeth can help. If you can stop doing it for a few days you’ll stop craving it.

If I have something to do with my hands it stops me snacking, but not doom scrolling! I do knitting or cross stitch.

Go for a walk, go to the gym, deadhead the roses. Do anything but sitting down watching tv/scrolling etc.

I was going to suggest the same. I took up knitting when I gave up alcohol (I wasnt an alcoholic, I’m not suggesting knitting as a cure for alcoholism!)

Seriously??? Neither of those would stop me from snacking if I wanted to.

I don’t buy the snacks but I do have a small mug of hot chocolate if I want something sweet. Skimmed milk, smaller mug than the others, savour it.

Don’t have snacks in the house.
Do you eat at the dining table or in front of tv/bend over a coffee table? If the latter, this is an important change to make.

Watching a couple of episodes of Secret Eaters might help, the lack of eating culture when you sit with your family at the table (of the height and size meant for serving food, not for keeping ornaments on), away from screens and focus on enjoying the meal, means you have less awareness and control over what you eat when distracted. Snacking at the table and away from distractions is harder, it makes you highly aware about both the quality and the quantity of your snacks.

I find this very very difficult too.
For me snacking is not about hunger. The urge to eat does not come from my tummy, rather my mouth, if that makes sense.
Recognising this helps. Usually it means I'm tired and I try to acknowledge to myself that I will meet that need by going to bed as soon as I can!

Able to share a little more info OP? What time you are snacking and what snacks?

I get that too and I chew gum a lot to try and combat it.
I know that if I am craving something fruity it means I am actually thirsty, and craving sweet or high carb foods means I am tired.

The only thing that stopped me was a combination of cutting out UPF, cutting down on carbs to keep my blood sugar more stable and sheer will. I had to force myself to get out of the habit which has been a feature of my life for over 40 years.

I realised that I ate in the evenings to deal with stress and so at the start I kept a diary to write down why I was being compelled to eat. Usually turned into a long rant but it was helpful to get it out and on to paper