How to eat dinner

I woke up around 2am today because of hunger, because I only ate a box of cherry tomatoes for dinner.  Then I impulsively finished one bag of pistachios again. This is really bad for losing weight. I realized that sometimes self control is really hard. So why work against the will? If I eat a healthier dinner, I won't have the urge to eat later.

1. Eat dinner 3 hours before going to bed. I'm planning to sleep around 11pm, so I should eat dinner before 8pm.

2. Can do some light exercise before sleeping.

3. If you want to lose some weight, only eat until 50% full for dinner. This means you don't feel hungry anymore, but still want to eat something. You may feel a bit hungry before sleeping. Normally can eat until 70% full. This means your stomach is not bulging and your appetite is reduced. Maybe you can eat a little bit more, but if the food is taken away, you won't regret.

4. If I do exercise at night (like karate), I don't need to ration on food for dinner. But I should eat dinner around 5pm if I do karate at 7pm.

5. Some dinner recipes:

减肥晚餐1.燕麦枣肉豆浆+黑芝麻腰果菠菜+蒸藕丁

燕麦枣肉豆浆：黄豆15克，燕麦、红枣各10克，豆浆机制作。

黑芝麻腰果菠菜：菠菜200克焯熟切段，烤腰果、熟黑芝麻各1勺。

蒸藕丁：鲜莲藕150切块蒸熟，枸杞少量点缀。

减肥晚餐2.牛奶蛋羹+酸奶（100克，全脂、原味）+什锦水果（300克，自己按照喜好组合）

牛奶蛋羹：脱脂牛奶100克，鸡蛋1个。加盐、香油、葱花各少量，混合蒸熟。

营养小提醒

    1 蛋羹操作简单，味道、口感丰富，各种维生素和钙的供应较为充足。吃略有咸味的低能量牛奶蛋羹可以带来正餐的感觉。完全没有咸味时，很多人会觉得食欲不满足。

    2 可以把酸奶先从冰箱中拿出来暖着；先吃一碗热的蛋羹，过一会儿再吃酸奶和水果，胃里会比较舒服。

减肥晚餐3. 凉拌海芽菜+酱牛肉+大拌菜+燕麦大米粥

拌海芽菜：干海芽菜（或裙带菜、海带等）1勺泡发洗净，水果醋或香醋，滴几滴香油。

 大拌菜：生菜、鸡毛菜、紫甘蓝、甜椒各50克撕碎，白米醋、糖、盐或酱油、核桃油各适量。

燕麦大米粥：燕麦、大米各50克，加水8倍煮粥。

6. Drink a cup of soy milk before sleeping to prevent hunger.

Reference: http://snowheart19.blog.sohu.com/238396760.html