Q: I need some good advice/suggestions on late night eating. I do awesome during the day. But lately, at night, I binge then hate myself the next morning!!
– Kari in Salt Lake City

A: Typically, people who eat too much at night are the ones who also skip breakfast. While people who eat a modest breakfast (ie., whole grain cereal, nonfat milk or soymilk, and a piece of fruit) and then eat regularly throughout the day are the least prone to late-night eating and weight gain. If this applies to you, start eating breakfast and bring healthy foods with you to snack and eat throughout the day. Have a modest dinner (i.e., 3 ounces meat, chicken or fish; two vegetables such as steamed carrots and a salad, and a grain such as brown rice or french bread. After dinner, turn off the lights in the kitchen and make a pact with yourself that you won’t go back in there. It might take 2 to 3 weeks to reset your appetite clock, but soon you’ll find the late-night cravings subside, as long as you don’t reward them by returning to the nightly munch session. – Elizabeth Somer