5 Steps to Stop Overeating When You’re Tired

March 1, 2024 in Lifestyle

We’re all guilty of indulging in rubbish when we’re tired, whether it’s ordering a takeaway because you don’t want to cook or tucking into a family-size bag of crisps. After all, there’s nothing else in the house and the thought of popping to the shop makes you want to crawl under the duvet…we have all been there.

So whether you’re overtired, exhausted, hungover or stressed here are seven simple steps to avoid eating junk in your comfy shorts on the sofa.

Step 1: Water before caffeine.

Glass of water flavoured with lemon and cucumber

Change up your morning routine and swap your mug of java for a big glass of water – especially if you had a few too many the night before then you’re probably more than likely extremely dehydrated and coffee will dehydrate you further.

Sept 2: Plan your meals.

Meals prepped with grilled chicken and vegetables

Plan your meals for the day. If you don’t you’re more likely to pick all day. If you’ve got balanced meals lined up you’re also less likely to mindlessly dive into sweets, chocolate and crisps. If you’re a big snacker (and let’s get real, who isn’t) then pop to the supermarket and get your hands on lots of enriching foods like almond butter, hummus, sliced carrots and apples.

Step 3: Get going!

Two women walking in the park

When you’re feeling a bit sleepy in the middle of the day grab your trainers and head out for a long walk, around the neighbourhood or, if you need to beat the heat, your local mall (a little window shopping never hurt anyone). It will change your whole day. Just by getting up and getting moving, you’ll wake yourself up and probably improve your mood. It doesn’t have to be hitting the gym, just a walk on your lunch break will stave off those insatiable cravings for a little bit longer.

Step 4: Be mindful of your plate.

Well balanced, healthy meal

When you’ve not slept enough, naturally you will feel hungrier than normal as your body will send your brain more hunger hormones. Be mindful of this and try to fill your plate with a healthy portion of protein, carbohydrate and veggies and eat slowly considering every bite.

Step 5: Listen to your body.

Woman taking a minute and listening to her body

Close your eyes, sit down and rest your body for a few minutes. Listen to what it needs (other than sleep). Your mind is clever, it will trick you into thinking you need sugar, salt and refined carbs. But if you actually wait and listen, you’ll probably find your body really screaming out for a huge glass of cold water, some fruit and of course, some well deserved shut eye; maybe even some exercise or a little meditation.

At the end of the day life is all about balance, and above all else, make sure you’re getting enough shut eye – it’s the easiest way to stay healthy and avoid overeating.

Written by Lauren Jacobsen, Nutrition Director
Taste life