Tips To Avoid Late Night Snacking

Nutrition Advice

By Nikolett Toth- Personal Training|Nutrition|Health 

Are You a Late-Night Snacker?

Whilst training and talking to so many women on the daily basis, I realised that most of us struggle with the same problems.

How many times do you catch yourself saying after dinner, “I just want something sweet…” I used to…almost every night!

Snacking can be a great thing to keep blood sugar levels stable throughout the day, and avoid going for too long without food and overeating later. However, unnecessary snacking after meals, can easily add up to extra calories we simply don’t use up, therefore it gets stored as fat.

A good question to ask is why are we unsatisfied after a meal?

One of the main reasons why we can be left unsatisfied after a meal is that we eat too quickly in a rushed state, therefore we don’t allow our brain to process what is happening. I’m sure you have heard that it takes the brain 20 minutes to register that you are actually full, however it is really easy to overeat even in the matter of minutes, especially if you have large amounts of food in front of you.

Eating in a relaxed state and chewing each bite of food 20-30 times is important for healthy digestion, as digestion starts in the mouth, not in the stomach. Eating when we are stressed or on the run can contribute to digestive issues, because we don’t chew our food enough and don’t secrete enough digestive enzymes that help break down the food into digestible particles.

My top 10 tips to avoid late-night snacking:

  1. Taking time to chew each bite 20-30 times, no kidding! – You will feel more satisfied after the meal if you chewed it and consumed it slowly.
  2. Putting fork and knife down in between bites.
  3. Consume Fermented vegetables – when there is an imbalance of good and bad bacteria in the gut, the gastrointestinal tract becomes a perfect breeding ground for fungal infections such as Candida. This can easily be linked to sugar cravings, as bad bacteria in the gut thrives on sugar, therefore your body is craving sugar. Cultured foods such as home-made kefir, sauerkraut, miso, and other fermented vegetables can help replace beneficial bacteria in the gut and restore balanced gut flora.
  4. Drinking plenty of water (around 2L) throughout the day – When dehydrated, the body signals the brain to consume a substance it can absorb liquid from to rehydrate, but this signal for thirst often gets mistaken for hunger.
  5. Turning the teli and computer off while eating and simply enjoy the meal.
  6. Sharing the meal with someone
  7. Sipping on a flavourful herbal tea after meal with cinnamon and stevia to sweeten.
  8. Going for a quick walk – even light exercise can reduce desire to eat, plus you can burn a few extra calories instead of consuming them
  9. Brushing and flossing your teeth – Who would want to spoil their clean mouth?
  10. Wait 20 minutes to make sure you are not hungry, and if you still are, grab a handful of a healthy, sugar-free snack such as a home-made trail mix of cashews, pepitas and cacao nibs. Cashews are actually a fruit. Cashews are high in essential nutrients such as magnesium, tryptophan and phosphorus as well as Omega 3 fats, which can provide you with a feeling of satiety and also very healthy for you.

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14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.