Are late night snacks keeping you from losing weight?  Some studies have shown that healthy and overweight individuals tend to eat the same number of calories during the day.  At night, however, overweight individuals tend to eat a lot more calories.  Eating at night is just easier to do; we feel less inhibited because we tend to be alone.  We are also less busy than other times of day.  If you want to lose weight, you need to find ways to curb late night hunger.  Here are a few suggestions.

Do something else.  Unless you’re starving, you probably eat at night because you’re bored.  If you feel the need to snack, try doing something else to occupy your mind.  Go for a walk or read a book; you’ll soon forget that you were ever hungry

Eat more calories during the day.  Even if you’re trying to cut calories, eating too little during the day will make you more likely to binge at night.  Eating 1500 calories during the day and being satisfied at night is better than eating 1300 calories during the day and munching down on a 500 calorie snack at night.  Try to eat the bulk of your calories earlier in the day and have a light dinner and maybe a fruit for an evening snack.

Go to bed.  If you get the urge to eat shortly before you go to bed, just go to bed early.  Not only will this keep you from snacking; people who get enough sleep at night tend to eat less calories during the day. 

Eat at a table.  No matter what you eat during the day, treat all eating events like meals.  We tend to eat while we’re doing other things like watching TV or sitting at the computer.  Eat all your food sitting at your kitchen or dining room table and don’t distract yourself.  You’ll likely eat less.

Snack healthy.  If you must snack late at night, think about what you eat.  Instead of grabbing a bag of chips, get out some carrots or yogurt.  Go for high fiber and protein which take longer to digest and keep you feeling full longer.  It’s also important to eat portioned snacks.  This way you probably won’t eat several portions at a time.

These are just a few tips to get you started.  Just remember if you make a decision to eat less at night and stick to it you will see results.

Omega 3 Fatty Acids are found in oily fish such as salmon and mackerel and have been proven to provide a whole range of health benefits.   You’ve probably heard of Omega 3 and many food manufacturers are also quick to cash in on the Omega 3 Fatty Acid.  You can now see a wide variety of products ranging from cereal to yogurts with added Omega 3 fatty acids.  But exactly what are the benefits of a diet rich in Omega 3 and what should you watch out for?

The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week.  According to the AHA fatty fish such as mackerel, trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids.   These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  You can also get Omega 3 from vegetable sources such as pumpkin seeds, flax seeds, and walnuts.

Why are Omega 3 Fatty Acids so Beneficial to Health?

Research has shown that they can:

* Decrease risk of irregular heart rhythms (arrhythmias), which can lead to sudden cardiac death
* Decrease levels of triglyceride (the fat which has been linked to heart disease)
* Reduce potential blood clots
* Decrease growth rate of the fatty plaques
* Reduce blood pressure

New research has even shown that Omega 3 fats can reduce the risks of certain cancers particularly prostate and skin cancer.

Research involving children has shown that increased levels of Omega 3 can help children concentrate better and improve behaviors such as hyperactivity.

Overall it looks as though Omega 3 fatty acids can have great health benefits particularly the fats found in oily fish such as salmon and mackerel. 

However, new studies have shown that too high consumption of oily fish may cause other health risks.  Contaminants and mercury levels are at an all time high in these types of fish and may cause damage, particularly to pregnant women and young children.

It is recommended that pregnant women, nursing women and children not consume more than two small portions of oily fish per week.  Certain types of fish such as mackerel, swordfish and shark contain higher levels of mercury than salmon or tuna.

With all the controversy it’s difficult to know whether you should or shouldn’t consume oily fish.  So far it looks as though the health benefits of Omega 3 Fatty Acids outweigh any associated risks, when consumed in moderation and according to guidelines.

A diet high in fiber is important for many reasons.  Adequate amounts of fiber are essential to good health.  It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher.  Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity.  If you suffer from constipation, increasing your fiber content should help.  It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit.  Vegetables and fruits are also high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals which are very low in fiber.  Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

Eat vegetables with every meal.

Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).

Add beans to casseroles, chilli or many other foods.  Beans are an especially good source of fiber

Snack on fruit with it’s skin on.  Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.

Eat dried fruits such as prunes, figs, and apricots.  These are easy to sprinkle on cereal or add to homemade muffins.

Sugar, who doesn’t like the taste of it?  Many foods nowadays are loaded with sugar, sometimes you can’t even taste the sugar but it’s still in there.  As delicious as sugar-laden foods may taste, the truth is sugar is bad news for your body.

Sugar is a sticky substance and if left in the bloodstream rather than being burned as energy the particles will actually stick to the cells.  What this basically means is a diet high in sugar will lead to more wrinkles, lack of mobility in the joints, dry brittle nails and hair and a range of health problems.

By cutting the sugar out of your diet your skin will look younger.  The reason for this is that refined carbohydrates such as white bread and other white flour products, are high in sugar and will cause inflammation of the skin.  This in turn creates high levels of free radicals which attack the collagen that keeps the skin firm. And if your skin isn’t firm it will lead to wrinkles and poor skin tone.

Not only are free radicals bad news for your skin they are also deadly for the body.  Free radicals can cause a lot of damage in healthy cells and lead to many illnesses of the body.

Sugary foods are also hard on your immune system.  Research has shown that white blood cells are less efficient at fighting illness when exposed to sugar.  A diet high in sugar will also raise your insulin levels quickly which can lead to many other health problems.  You’ll also lack energy and have many ups and downs.

It’s no secret that obesity and weight-related illnesses are on the rise in many countries and this is directly attributed to our diets and lifestyle.  Our bodies simply aren’t able to cope with such high sugar levels and this is why illnesses like diabetes are at an all time high.  Cutting the excess sugar out of your diet is one of the best things you can do for your body.

It’s not easy especially the first few weeks when you will still experience some sort of craving for sugar, but you can try to substitute with fresh fruit which has a natural form of sugar and eventually your cravings will pass and you’ll start to feel and look great.