The No-Willpower Guide to Ending Night Eating

Project Weight Loss, LLC  ·  @fina.projectweightloss  ·  projectweightloss.org

Ever finish dinner, close the kitchen, and somehow still end up back at the fridge an hour later? 

In this episode, we get honest about night eating — starting with a surprisingly personal family story about where this habit actually began, before digging into five gentle, research-backed strategies (pulled from real peer-reviewed studies, not influencer hacks) to help you feel steady in your evenings, no shame required. Plus, a little fun on the side: the new hobby keeping this host moving on busy weeks — teaching herself line dancing. 

Quote of the week: “You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear, Atomic Habits

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Impact of breakfast skipping compared with dinner skipping on energy balance and metabolic risk. American Journal of Clinical Nutrition. https://www.sciencedirect.com/science/article/pii/S0002916522049085

Unfavorable mealtime and meal skipping linked to circadian syndrome, NHANES 2005–2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC11173982/

An updated review of night eating syndrome, including irregular daytime eating as a contributing pattern. Current Obesity Reports. https://pmc.ncbi.nlm.nih.gov/articles/PMC9713091/

Randomized trial of planning tools to reduce unhealthy snacking. PLOS ONE. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0209863

Randomized controlled trial of implementation intentions for changing snacking behavior and BMI. Appetite. https://www.sciencedirect.com/science/article/pii/S0195666325003629

Vujović, N. et al. (2022). Late eating increases hunger and lowers the fullness hormone leptin. Cell Metabolism. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00397-7

Newman, E., O'Connor, D.B. & Conner, M. Cortisol reactivity and distress-induced emotional eating. https://pubmed.ncbi.nlm.nih.gov/22999262/

Between- and within-person effects of stress on emotional eating in women: a 49-day longitudinal study. Psychological Medicine. https://www.cambridge.org/core/journals/psychological-medicine/article/between-and-withinperson-effects-of-stress-on-emotional-eating-in-women-a-longitudinal-study-over-49-days/209D0BC668D45472D4612838FF68D706

Perceived stress and sleep quality associated with emotional eating in university students. Nutrients (2024). https://www.mdpi.com/2072-6643/18/15/2434

The time-stamped effects of screen exposure on food intake in adults: a meta-analysis. Appetite (2024). https://www.sciencedirect.com/science/article/abs/pii/S0195666324006500

Eating while distracted: a systematic review and meta-analysis of concurrent and later energy intake. American Journal of Clinical Nutrition. https://pubmed.ncbi.nlm.nih.gov/41999952/

Eating while watching TV linked to higher intake of ultra-processed food in adolescents: a longitudinal study. Frontiers in Public Health (2024). https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1423383/full

Two decades of mindfulness-based interventions for binge eating: a systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/34399197/

Sala, M. et al. (2020). Mindfulness and eating disorder psychopathology: a meta-analysis. International Journal of Eating Disorders. https://onlinelibrary.wiley.com/doi/abs/10.1002/eat.23247

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org