Breaking the Late-Night Snacking Cycle: A Success Story

Success in weight loss often comes from understanding and modifying small daily habits. The transformation story below demonstrates how a simple behavioral change can create lasting impact.

My client, we'll call her Sarah (I'm very protective of my clients' privacy), a working mom of two small children, struggled with a common challenge: late-night snacking. Every night after putting her kids to bed, she found herself drawn to the kitchen, engaging in mindless eating while watching TV. This habitual snacking added hundreds of extra calories to her daily intake and left her feeling frustrated and discouraged.

The Strategic Shift

The breakthrough came through implementing the "Practice the Pause" technique. This approach doesn't demand complete elimination of evening snacks, which often leads to feelings of deprivation. Instead, it introduces a mindful pause in the decision-making process.

The Practice the Pause Technique:

• Drink a full glass of water when snacking urges arise

• Set a timer for 15 minutes

• Engage in a relaxing activity during the waiting period (stretching, reading, deep breathing - we come up with a list tailored to you during our sessions)

• Reassess the desire to eat after the timer ends

Measurable Results

This simple protocol produced remarkable changes. Sarah reported that the majority of her previous snacking urges dissipated during the 15 minute pause. The impact of Practicing the Pause and other simple strategies extended far beyond reduced calorie intake:

• Weight loss: 16 pounds over four months

• Improved sleep quality

• Development of new stress management techniques

• Enhanced mindfulness around food choices

• Positive influence on family eating habits

The Science Behind the Success

Research shows that habitual behaviors often stem from emotional triggers rather than physical needs. By introducing a brief pause between trigger and response, this creates space for conscious decision-making. This small intervention breaks the automatic nature of habit loops while providing alternative coping mechanisms.

Implementing Your Own Practice the Pause

This week, I challenge you to identify one automated behavior in your life – something you do without thinking. Then, try implementing your own 15-minute pause by following these steps:

• Identify one automated behavior pattern

• Create a simple pause protocol

• Choose an alternative activity for the waiting period

• Track results and adjust as needed

Success comes not from dramatic lifestyle overhauls but from small, strategic adjustments maintained consistently over time. The Practice the Pause offers a practical tool for converting unconscious habits into conscious choices.

Who Am I?

I’m a Certified Life & Health Coach who has lost 85 pounds and kept it off for 20 years.  I help my clients quit the frustration and pain of yo-yo dieting for good and live the life of their dreams.

Subscribe to My Newsletter