Ah, evening snacking.

That little “I’ll just have one biscuit” moment that turns into an entire packet.
That “I deserve a treat after today” feeling that ends with half the fridge demolished.
That “no one’s watching” voice whispering as you unhinge your jaw and inhale Pringles like a human pelican.

Look, I get it. You’re disciplined. You train hard. You know your macros. But somehow, when the sun goes down and the sofa calls, your self-control clocks off early and leaves you alone with Netflix, your feelings, and a family-sized bag of regrets.

Let’s fix that.

Here’s a snacking survival guide — packed with practical strategies, a dash of tough love, and plenty of humour.

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🍬 1️⃣ Recognise the beast: it’s not hunger, it’s habit

Most evening snacking isn’t about physical hunger.
It’s about:

• Boredom
• Loneliness
• Stress
• Avoiding doing that thing you should be doing but can’t face (looking at you, work emails)

So first, ask yourself:
👉 “Would I eat a plain chicken breast or steamed broccoli right now?”
If the answer is “absolutely not,” you’re not hungry. You’re just emotionally fidgety.

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🍷 2️⃣ Watch the booze: it’s a snack amplifier

Alcohol is like an amplifier for bad snack decisions.
One glass of wine? You’re relaxed.
Two glasses? You’re raiding the cheese drawer like a drunken raccoon.

Set limits on evening drinks, or switch to alcohol-free options if your snack behaviour goes full gremlin after dark.

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🍫 3️⃣ Pre-decide your snacks, don’t free-range it

If you stand in front of the cupboard at 9pm, staring into the abyss, you will lose.

Instead, pre-decide:

• What you’re allowed to have in the evening.
• How much.
• When.

E.g. “I get two squares of dark chocolate and a peppermint tea at 8:30pm.” Done.

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📦 4️⃣ Make the snacks annoying to reach

Your environment shapes your habits.

If the crisps are:
✅ In the cupboard ✅ In a bag ✅ Inside a box ✅ On a high shelf

…you’re already adding micro-friction.
Lazy you at 9:45pm might give up rather than mount a snack expedition.

Better yet?
Don’t buy them in the first place. You can’t eat what you don’t have.

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🏃‍♀️ 5️⃣ Swap the ritual, not just the snack

Evening snacking is often part of a ritual:
➡ Sit down
➡ Watch TV
➡ Eat something crunchy

The trick? Replace the ritual:

• Herbal tea and a book.
• Stretching or foam rolling.
• Call a mate.
• Go to bed early (wild idea, I know).

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🤯 6️⃣ Zoom out: what’s the emotional driver?

If you’re snacking to numb out — because you’re lonely, stressed, or sad — no food hack will work long-term.

Ask:

• What am I really avoiding right now?
• What emotion am I trying to squash with snacks?

Facing the discomfort head-on is hard… but it’s where the real growth is.

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🥦 7️⃣ Eat properly during the day

Some people undereat all day, then wonder why they become a werewolf at night.

Check:
✅ Are you having enough protein?
✅ Enough healthy fats?
✅ Enough volume (veggies, fibre)?

If you’re genuinely underfed, your body will rebel in the evening.

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🛌 8️⃣ Go the hell to bed

Many people snack because they’re tired but don’t want to admit it.

If you’re exhausted, your brain will crave quick dopamine hits — sugar, crisps, chocolate — just to keep you upright.

Sometimes, the most disciplined move is to brush your teeth, turn out the lights, and surrender.

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😂 Final Thought: It’s not a moral failing, it’s a human one

You’re not broken because you struggle with evening snacks.
You’re human.

But if you want different results, you need different systems.

Discipline isn’t just willpower. It’s about setting yourself up to win — with habits, environment, and routines that keep you on track, even when the 9pm snack demon starts whispering.

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If you want help building a snack-proof routine or need accountability, drop me a message. I’m here to help — and I promise, no judgement, even if you’ve been caught double-dipping in the Nutella jar.