Stop Snacking in the Night! for Diet

Researchers from the University of Texas at El Paso said many people who unwittingly meet the needs of daily calories at night. This of course is not true. Therefore, calorie needs should be met in the morning or afternoon, to be converted into energy to move. So does this mean we should not eat at all during the day was dark?Of course not, because, according to experts, the desire to chew food at night may be fulfilled. Most importantly we limit the amount of intake no more than a third of total daily calories.But not a few of us who thought the habit of snacking at night because the hunger that suddenly appeared. Though it can be so certain factors that actually make us like "addicted" to always chew before bedtime. For example:

1.     Lazy Breakfast: Many women say they are lazy breakfast because it was not used. Though these actions can actually thwart weight loss efforts being conducted. Marci Gluck, PhD., A clinical psychologist from the National Institutes of Health said the urge to snack after dinner at night is usually felt by those who intake of breakfast and lunch a little. As a result, the body's defense system against hunger easily collapse and we tend to eat more in the afternoon and evening. We recommend: Eat an hour after we got up early, Jorge Cruise says in his book, 8 Minutes In The Morning for Real Shapes, Real Sizes. The goal is to rebalance the metabolism rate, after the body of "fasting" during the night.
2.     Mentally tired: Research conducted in 2007 in Australia shows, the existence of a significant relationship between mental stress with snacks snacking habits at night. It is commonly found, especially in women. According to the research, we tend to cope with anxiety, depression, and stress by eating foods high in fat and sugar. Yet when stress arises, the production of the hormone cortisol in the body increases. These hormones play a role in causing the accumulation of fat in the abdomen, plus trigger the desire to snack is difficult ditahan.Sebaiknya: Use aromatherapy fragrances to calm down. Dr. Tjandraningrum, M. Nutrition, nutrition specialist from the hospital. Source Sane said, certain fragrances such as vanilla and chocolate, essentially calming the mind, so that stress was reduced. Decreased levels of stress which automatically reduces hunger
3.     Already accustomed to snacking: Basically, the body systems work in accordance with the patterns or habits that we form. If this dive we are accustomed to snacking every hour of 9 pm, then the body will automatically "request" to fill the food on time, every day. It still happens even when the body is supposed to rest and stop "working". As a result, difficult to digest food because the body had been in a state of rest. Furthermore, accumulation of fat and calories occurs in our bodies. If the situation is accustomed in a long time - consciously or not - then we will potentially have oebsitas. Thus described by Kathleen Zelman, MPH, RD, LD, a nutritionist and spokeswoman for the American Dietetic Association. We recommend: Hold the desire to snack at night, especially when it entered the range of 3 hours before bedtime. Once the suggestion of Saunders. Or to be more easily, make sure we stop eating after passing at 07.30 tonight. According to the Cruise, at these hours, body temperature begins to decline. Similarly, the body's vital functions, such as heart rate and rhythm of breath. All of that is an alarm that indicates the body is preparing to rest. If the diet we follow the rhythm of the body, the body also will rest well and properly.
4.     Exposed Night Eating Syndrome (NES): NES is one of the symptoms of eating disorders is the first time by Dr dikemukanakn. Albert Stundkard, MD., From the University of Pennsylvania, in 1995. He conducted a study of 25 patients with obesity, 90 percent are women. Approximately 64 percent of study participants experienced three symptoms of eating disorders, namely increased appetite in the night, difficulty sleeping, and no appetite in the morning. In America, this phenomenon affects nearly 6 million inhabitants. In Indonesia, according to Dr. Tjandraningrum, there are no definite data regarding the incidence rate. Meanwhile, a study in Norway also showed that, NES sufferers generally experience decreased levels of several hormones in the body at night. Among them are melatonin and leptin. This decrease makes penderia always awake at night, so it's easy to feel hungry which then ends up on activities in excess snacking. We recommend: First of all, resolve difficult problems first sleep in patients with NES, said Tjandraningrum. Then, just go to control stress. "At this stage, the use of sedatives could be one of the most effective therapy," he added. But what is important we consult with your doctor or psikolg expert, for appropriate handling.