When I was a binge eater, that time around 3-4 when I would get home from work was quite the doozie. I would get home and instantly head right to the fridge and no matter what I did, I could not stop freaking eating. If that sounds like you – then tune in to this episode and check out some takeaways below!

The Witching Hour: Afternoon Cravings Explained

Many of us experience a dip in willpower during the late afternoon, often referred to as the “witching hour.” This time can trigger unhealthy eating habits, and I’m here to unpack the reasons behind it and share strategies to help you cope. Here’s a few of the big reasons why it’s happening and what to do instead:

1. What You’re Eating

One significant reason for afternoon struggles is what you consume earlier in the day. If you wake up determined to “be good” or restrict certain foods, you may end up feeling hungry, cranky, and foggy by mid-afternoon.

If you skip breakfast or lunch or rely on meals lacking in protein, you can easily find yourself in a ravenous state by 3 or 4 PM. The more you restrict yourself—whether it’s physically by skipping meals or mentally by labeling foods as “good” or “bad”—the more likely you are to experience a binge later.

2. What You’re Thinking

Your thoughts play a critical role in your eating behaviors. Negative self-talk—like calling yourself “disgusting” or labeling food as “bad”—creates a cycle of shame and guilt that can lead to overeating. Instead of viewing your eating habits through a lens of judgment, try practicing self-compassion and neutrality.

The way you think about food and yourself shapes your actions. If you find yourself in a cycle of “I have to be good today,” remember that life happens, and unexpected events can derail your plans. Rather than labeling yourself as “bad” when you stray from your goals, focus on awareness and compassion.

3. How You’re Coping

The final piece of the puzzle is your coping mechanisms. Many people, including myself, have turned to food for comfort when overwhelmed. If you bottle up your emotions or avoid dealing with stress, food often becomes a go-to solution.

Life can feel overwhelming, especially for busy moms and caretakers. When you reach the afternoon and have to tackle dinner, baths, and preparation for the next day, it’s easy to seek comfort in food. To combat this, find healthier outlets for your stress and feelings.

Bonus Insight for the ‘Rents Out There

If you’re a parent, first off, giving you a virtual hug across the computer screen because BOY DO I GET IT. Remember (not that I have to remind you), that your days can feel long and draining. Acknowledge the fatigue and stress that can accumulate by mid-afternoon. Taking breaks, finding moments of self-care, and releasing the pressure to be perfect can help manage your cravings.

Takeaways

To navigate your afternoon food struggles, focus on these three categories:

• What You’re Eating: Ensure you’re eating enough throughout the day. Avoid skipping meals or relying on minimal portions.
• What You’re Thinking: Cultivate awareness of your thoughts. Challenge negative self-talk and practice self-compassion.
• How You’re Coping: Identify healthy coping strategies to manage stress and emotions.

Thank you for joining me on this journey toward food freedom! If you found value in this discussion, consider sharing your thoughts on social media or leaving a review. You can connect with me on Instagram at @KellyLWellness. I’d love to hear from you!

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!