Night eating syndrome is when more than 25% of your calories are eaten after the evening meal, insomnia 4-5 days per week, often experienced as a response to significant life stressors.Weight regain 18 months or longer after bariatric surgery has been associated with poor coping skills, inability to handle life stressors and return of maladaptive eating behaviors. Below are some ways to help manage this syndrome if it occurs.
Support groups can be very helpful in dealing with the emotions that go along with night eating syndrome. Working with a behavioral health professional and a registered dietitian can help develop practical life skills to gain confidence to manage triggers and maladaptive eating habits.
Stress reduction through a variety of therapies/techniques including progressive muscle relaxation, yoga, acupuncture, aromatherapy, meditation, art therapy, and phototherapy.
Registered dietitians can help establish regular eating times, starting with breakfast within an hour of waking, prepping and planning a meal or snack every 3 or so hours and selecting foods that promote a feeling of satisfaction. In addition, a healthy sleeping routine and regular physical activity may reduce episodes of Night Eating Syndrome by calming interruptions in circadian rhythms. Habits such as limiting the amount of stimulants, like caffeine and avoiding the intake of caffeine later in the day may be crucial in establishing a healthy sleeping routine. Other helpful strategies can be implemented with the help of a registered dietitian, including self-monitoring using a phone app to track food, fluid intake as well as exercise and sleep. Additionally, mindful eating is an important practice which takes time. This can include counting chews per bite, putting your fork down between bites, recognizing fullness and hunger cues, avoiding distractions while eating and looking at menus ahead of time for healthy choices when dining out at eating establishments.
Most of all, remember to set realistic goals for yourself when making changes to your health habits and give yourself a pat on the back for every small step achieved.
For more information on weight loss with Dr. Hart or Dr. Johnson at Atlanta Bariatrics, please call our office at 770-232-1871.
