Whether it is mindless munching on high-calorie snacks before dinner, large portion sizes of heavy meals or rewarding yourself after dinner with sweet treats, overeating at night is one of the most common barriers to reaching weight and health-related goals.

Not only does consuming a disproportionate number of calories throughout the late afternoon and evening predispose us to weight gain, but overeating at night can negatively impact sleep, digestion and appetite regulation. The good news is, that you can take control and reap the benefits that come from lightening the load.

#1. Taking control starts during the day

The most common reason that we eat far too much through the evening is that we have not committed to satisfying meals throughout the day. Light lunches of salad, sushi, wraps, and sandwiches lack the protein and vegetable bulk that a satisfying meal offers, and leave the body craving extra calories for the remainder of the day. For this reason, loading up at lunchtime with a substantial meal that offers at least 20-30g of carbs and protein as well as 2-3 cups of salad or veggies will make a significant difference when it comes to how hungry you are come dinnertime.

#2. Bump up your protein at afternoon tea

The secret to being able to feel satisfied with a lighter meal at night is to bump your intake of protein late afternoon. Here, the body has then received a significant proportion of the protein it needs to function optimally each day, and you will notice that you no longer experience the late afternoon cravings that often drive snacking and mindless munching before dinner. Protein-rich snack options come 3 or 4 pm include a protein shake, protein-enriched yoghurt with fruit or a slice of protein toast with spread.

#3. Know your lighter meal options

When it comes to dinner, often we think we are eating a lighter, healthier option, but they are meals still offering upwards of 500-600 calories, and that is before you add in a glass of wine, or after after-dinner treat. Added extras like sauces, grains like brown rice and fattier cuts of meat like chicken thigh and mince can add a couple of hundred extra calories to a ‘healthy’ meal, and result in a calorie load that supports gradual weight gain. If you focus on white, lean proteins such as chicken breast, lean pork, white fish or seafood, along with extra veggies in place of carbs, you will be on the right track when it comes to planning for a lighter dinner, at least a few nights each week.

#4. Check your portions

One of the most common reasons we eat too much at night is that we have got into the habit of letting portions creep up over time. ½ a cup of rice becomes over a cup; a small piece of lean protein becomes a medium piece, and a little dressing or cheese becomes a hundred extra calories worth. Keeping an eye on portion sizes of protein and carbs is a relatively easy way to shave extra calories from any meal, as we are not likely to notice if a piece of meat or chicken is 50g smaller, while bulking the plate up with extra low-calorie veggies and salad will automatically reduce the calorie content of your meal by as much as 200 calories per meal occasion.

#5. Create a food cut-off time

Late night snacks not only tend to be higher calorie food options like cheese, ice-cream, chocolate and biscuits, but as soon as you find yourself eating as late as 8 or 9 pm at night, you reduce the time overnight we leave the digestive system free from calories, and are less likely to wake up the next morning hungry for a nutritious breakfast. Creating a food cut-off time not only makes it more likely you will achieve the ideal 10-12 hours without food overnight, but also makes it easier to reject extra treats and snacks based on the timing rule rather than debating whether or not extra snacks are justified.