Q: My workdays are long and hectic, so I often skip meals. When I get home, I'm famished. Do you have any advice for not overeating at times like that?

If you're starving at 6 p.m., your risk for impulsive, emotional eating is heightened until bedtime – and beyond. Why is this? When your body detects danger, it seeks out and consumes protective resources. And failing to honor hunger cues during the day is definitely a sign of danger.

Feeling hangry at the end of the workday is a red flag for stress because it suggests you were too busy and harried for a proper lunch. We know that stress releases cortisol, which can trigger cravings – particularly for high-fat, high-sugar foods. The best strategy for halting this cycle of nighttime bingeing, therefore, is to not skip meals. When that's not possible, use these strategies to avoid the calorie deficit that's making you feel famished at the end of the day.

Power up in the morning.

Make time to eat a nutrient-dense breakfast at home. If your days get frantic fast, you will need the fuel at the starting line. Most on-the-go options are more limited and tend to be higher in carbohydrates and sugar, which lead to a mid-morning crash. Instead, power up with breakfast foods that have a low glycemic index, so that your body digests the food slowly. Ideally, breakfast should include whole grains and protein – for example, oatmeal, eggs, and yogurt.

Stash healthy snacks at work.

Manage your appetite by ensuring easy access to healthy snacks that help prevent low blood sugar levels and keep your mood and energy level steady throughout the day. Aim for a mix of nonperishable snacks you can stash in a desk drawer, and perishable ones you may need to pack each day.

  • Bring a fresh-cut selection of veggies and fruits, like carrots and grapes or a clementine, as well as high-protein options, like a handful of nuts. 
  • Scan your schedule in advance for windows of time that may accommodate short snack breaks. 
  • Throw a small snack in your car or purse – something you can eat on your way home to avoid walking in the door famished.

Try a transition activity.

When you walk through the door, engage in a brief transition activity to help you de-stress. This buffer will prevent you from bee-lining directly to the kitchen, and it will help ensure that you're more calm and centered when you eat. Can you water the plants? Take your pet for a walk? Throw a Frisbee with your kids? Find an enjoyable, low-stress activity you can do before jumping into your evening routine.

If you decide to eat after that, try to do so mindfully. Prepare a meal or plate of food and sit down to consume it; never eat while standing at the fridge. Rituals around dinner can help you enjoy the food you're eating and keep you tuned into your hunger and satiety signals – which prevents overeating.

Plan dinner in advance.

If you have dinner planned in advance, you may be less likely to eat on the fly, which can lead to mindless, and less healthy, eating. If you've defrosted the chicken and have fresh veggies ready to cook, or even prepped a slow-cooker meal before work, you're less likely to grab less healthy options that might satisfy a craving. Even if you can't fully meal prep, try to brainstorm doable dinner ideas in advance so you're not winging it when you get home.

Skip the shame.

Some days, you will be starving when you get home, despite trying the strategies above. On those days, you may overeat – and that's OK. Curbing overeating is important, yes. But more important is curbing the shame and guilt that often follow. These feelings arise from the belief that you lack willpower or have broken a golden rule. The truth of the matter is that you were just hungry.

Rejecting the often-automatic critical thoughts that flood in when we fall short of our goals, and choosing to demonstrate self-compassion with a more neutral response, prevents the negative feelings that sabotage tomorrow's efforts.