How Late Night Snacking Can Affect Your Weight

Were you all riled up like so many Malaysians seeing the discussion around whether 24-hour eateries should be closed by midnight? Those for it argued that reduction in late night eating will help reduce obesity which is a risk factor for diseases such as diabetes, heart disease, and cancer. While the call to close 24-hour eateries after midnight might be excessive, you can always practice mindful late night eating in your daily life.

Isn’t it just “Calories In vs. Calories Out?

So what is the science behind late night eating and weight gain? Is a calorie just a calorie no matter what time you eat? Well, like life and relationships, it’s a little more complicated.… studies find that it’s more about how much you eat and not what you eat that affects your weight, but both are important. Let’s look at other factors to consider.

Late eaters tend to eat more

Studies found that people who ate nearer to their bedtime consumed more calories than those who ate their last meal earlier. Those who ate between 11 p.m. and 5 a.m. had 500 calories more per day than those who ate only during the daytime. Over time, eating more calories without burning them off results in weight gain. So watch how much you eat if you’re eating late at night.

Late eaters tend to make unhealthy food choices

If you need to grab a quick meal late at night, chances are options are limited. Plus you are probably already tired after a long day. You will likely reach out for food that is high in calories with little nutritional benefits. While convenience stores and our local mamaks are not best known for the healthiest food, you can always make better choices. For example - have a chapati or plain naan instead of roti canai, eat tandoori chicken instead of ayam goreng, choose healthy dishes in nasi campur vs. nasi goreng or briyani, sip on teh kurang manis and not full-on teh tarik.  

Eating late affects metabolism and hormones

Harvard Medical School research found from studying participants that:

• when they ate closer to bedtime, they burned fewer calories and had changes in their bodies which suggest that their bodies converted calories into fat more easily.
• late eaters are more likely to feel hungry the next morning.
• late eaters tend to have increased appetite.

For those who work in shifts, some experts suggest avoiding eating 3 hours before going to bed.

If it’s late night snacks you find yourself craving, and not a meal that you need at a 24-hour eatery, consider planning ahead and stock up on easy, healthy options like yogurt, fruits and nuts. By being more mindful of how much we eat and what we eat, we can still be health-conscious in our late night snacking. We don’t need late-night snacking to enjoy watching a football game or just catching up with friends at the mamak.

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