You ate 500 calories in the day and 3000000 at night. What a frustrating cycle to be in. Eating right doesn’t have to be complicated .

Unsure where to start ? Here are tips for building a smarter plate.

First fix: Stop ‘saving’ all your calories for the evening. Eat every 2/3 hours instead including high protein snacks to increase satiety.

Use a hunger scale to manage your food. Don’t let yourself get to the point of starvation or overly full.

If you’re full and still eating then food represents a source of comfort- hello dopamine spike - FIX :

Journal your feelings and find out what is the main source of stress in your life. Get yourself some tools to deal with the stress beyond food.

Seek emotional support. If you’re binge eating contact BEAT to get help.

If eating in the evening is a habit start to shift the habitual pattern of behavior- make it attractive- if you associate eating in front of the tv read instead, get a bath, have some snacks ready that align with your goals.

Prep food in advance. This doesn’t require a lot of effort, you can food prep in 20mins.

Small changes, no dramatic shifts. You don’t have to give up the foods you love you just need a plan for them.

Written by Alexandra.
Edited by Deepa