Studies have shown that the later you eat, the more weight you tend to gain. Most foods eaten after 9pm go through a much longer digestion process and may be stored in fat cells as your body is already in relaxation mode and preparing to lie down.

There are people who like to snack at night, and weight gain is a problem they often have to deal with. The fact is that late night snacks are not a very healthy habit. Eating and going straight to bed or going back to bed doesn’t give your body much time to digest. Food calories always have to be burned or consumed in some way. Unless you ran a marathon that day, your late-night snack will most likely end up on your thighs, stomach, and other problem areas.

However, there are some healthy low-calorie alternatives for your late-night snacks. It’s the same as making a healthier snack choice during the day, and it can even give you a chance to eat and fill up on a few servings of food you missed that day. When you’re eating late-night snacks, stay away from the grains and protein group unless you’re absolutely starving. These two groups take longer to break down and metabolize, so there is a greater chance that it will turn into fat or unused energy. Don’t go for cookies, cakes, chocolate or pastries either. These sugary foods are high in calories and are likely to keep you awake with their sugar content, disrupting your sleep schedule.

Choose the vegetable, fruit, and dairy groups. Eat some cheese, vegetable sticks, fresh fruit, or yogurt. Try to think of everything you’ve eaten that day and find what you’re missing in terms of recommended servings. If you do not lack anything, stick with the fruit, since it is always a good safe and healthy option.

You can also try having a smoothie or milkshake. Tomato juice, banana smoothies, mango smoothies, and other fruit concoctions can make great snacks that are easy to digest and healthy. Nuts are also a good snack and are probably the exception in the protein group. Just make sure they are salt free and less fat. You probably don’t need the extra salt or fat in your body this late at night.

Before you eat something in the evening, drink a glass of water and wait a few minutes. Sometimes our bodies just get confused and send out food signals when we’re really just thirsty. Make sure you quench your thirst before you even head out to make yourself a snack. If you’ve had a nice dinner, chances are you’re not hungry. So drink a glass of water and see how you feel. If you’re still hungry, look in your fridge for healthy, low-calorie options.