Wouldn’t it be great if you could read just one tip and suddenly your evening eating habit would 
vanish? What if it were that easy? Would you be ready and willing to make that change, if you knew it were possible?
Think about that for a moment: What if you could change a habit, simply by changing your mind? Our minds get stuck in possibility loops, much like we tell ourselves we’re not good at math, or hate board games, or don’t like vegetables or … what are your identity
beliefs? Once you decide you are ready, then change becomes effortless.
Break The Nighttime Eating Habit
Are you an evening eater? Would you like to break the habit, once and for all? If the answer is an unqualified yes, meaning you do intend to end this habit, right here, right now, not tomorrow, not maybe someday, but now, then read on. If you’re not quite ready, read on anyway…
Before you begin, realize breaking the evening eating habit (or any
habit) doesn’t mean you can never eat in the evening again. It means
you’ll no longer believe you don’t control your own actions 
Examine your pattern for running the Evening Eating Routine. Perhaps
tonight immediately following dinner (or your last meal) start
taking notes, writing down your thoughts, what you do, what you say,
what you think, what you feel. Write down as much as you can. This
gives important clues into your actual pattern. Dictate your
thoughts if that works better for you.Example of Steps to Change a Habit:
FIRST: Name the habit: Eating in front of the TV from 8:00 PM until
bedtime.
SECOND: List the steps:
1. After dinner, I wash dishes, and already I’m thinking about snacks
for later.
2. I wrap and put away leftovers, mentally noting when I’ll eat them.
3. I put away the other things and notice what’s in the kitchen for
snacks.
4. I tell myself I’m not going to eat anything else tonight.
5. I go out to the living room and sit down in my usual place.
6. I decide what shows to watch, and talk with my husband.
7. The first commercial comes on about burgers or chicken or
something to eat and I start feeling a gurgling in my stomach.
8. I think to myself that I couldn’t possibly be hungry so soon.
9. I tell myself, “No, I’m not going to eat.”
10. Another commercial comes on, and I’m launched out of my chair,
asking my husband if he wants anything, as I head in that direction.
11. Husband asks, “What are you going to have?”
l2. I think, Oh, I wasn’t going to have anything but I don’t want him
to be disappointed, so I think of something to offer him. “How about
ice cream?” Now, he’s smiling, he’s happy, I’m happy, I go to get
HIM some ice cream.
13. While spooning out the ice cream, it looks so good, so creamy, so
lickable, that I try a small spoonful. That was good, so I give him
an extra big bowlful, then I think, a small amount won’t hurt, so I
start to give myself a small bowl full, then I think, that doesn’t
look like much, so I eat spoonfuls while I keep adding to the bowl,
eating, adding, eating, adding, now it looks like there’s not much
left in the carton and so I put that in my bowl. Mine looks a little
oversized so I eat a bit off the top to even it out.
14. I carry both bowls to the living room, deciding which to give my
husband. He says, “Thanks, honey,” and I say, “You’re welcome,”
thinking “I’ll start my diet tomorrow.”
In the example above, the first sign of trouble was while doing the
dishes; thoughts were already starting about future eating. Have you
done that? You’re full from a big meal, but thinking about the next
already
Drink 2 or 3 glasses of water. I get out of the house without cash on me–so I can’t buy snacks (go for a walk or window shopping).
Brush your teeth, exfoliate, do a pedicure, etc.
I also chew gum but I’ve seen people on here say that makes them more hungry (I just like chewing, plus it burns some tiny amount of calories, like, the amount in a stick of gum).
I also try to make my bedtime earlier. I tend to give into cravings after 10pm… so now my bed time is 10:30.
