It can happen anytime, but we seem to be most vulnerable at night. Here's why, and how to curb the urge to splurge.

Picture this. It's 8 p.m. and you're relaxing in front of the TV (a new episode of "Big Bang Theory"!) — satisfied with your healthy dinner, proud of how well you stayed on Plan during the day. Then it happens: An ad for a candy bar, complete with oozing caramel, rich chocolate, and an enticing voiceover. Suddenly, all you can think about is: chocolate. Half-hypnotized, you find yourself propelled back to the kitchen, opening pantry doors, cabinet cupboards, the freezer, anywhere you might find some chocolate. Don't beat yourself up. The siren song of chocolate, or of other high-calorie, high-fat foods, can be hard to resist, even when you're "full" from dinner. That's because — unlike the snacks you might plan between your main meals, which ideally include a fresh fruit or cut-up vegetables, a lean protein, and such — these "treat" foods appeal to "hedonic," or pleasure-seeking hunger.

Given that it's Thanksgiving week, more of these temptations are likely to abound. You picked up tips in your Weekly for dealing with that I'm-not-really-hungry-but-I-feel-like-eating mood at different times of the day. But it seems to be at night, when you're typically less busy and more relaxed (or more tired!), that those urges tend to rear their monstrous little heads most often. So let's dig a little deeper into the "why" and then see how to slay those monsters (Back off, pumpkin pie! Down, extra stuffing!).

4 possible reasons you're having a snack attack:

1. You're still hungry.
   Maybe you skimped during the day, or you didn't schedule your meals optimally, or you overspent your PointsPlus budget.
2. You want a reward after a tough day.
   The after-dark ice cream or cheesy chips could feel like a consolation prize for slogging through another crazy day.
3. You're stressed.
   Maybe it's just something to do. Maybe you're looking to food for comfort.
4. You're feeling deprived.
   It's human psychology: The more we feel we can't have something, the more we want it! If we tell ourselves that certain foods are off-limits, we set ourselves up to feel deprived, and may be more prone to indulge later on.

3 ways to stay in control (happily):

1. Eat your dinner with relish.
   (The feeling, not the condiment — although that's fine, too!) Put your smartphone away; turn off the TV. Pay attention to what you're eating. Take smaller bites, chew each one thoroughly and take a sip of water before raising your fork again. Engage all your senses. How does the food look and smell? Anticipate that first taste and really savor each mouthful as you go.
2. Fill your evening with other pleasures.
   It might help to start a list, inspired by the ideas from the Weekly: Read a book. Give yourself a mani/pedi. Head out for an autumnal stroll. Sip hot tea. Take a night class. What would you like to enjoy or accomplish in your free time?
3. Make over your snack stash.
   None of us is perfect. Snacks happen. So be prepared: Stock up on sensible treats that will satisfy your salty, chocolaty, crunchy, [fill in your favorite] urges. If you can get rid of trigger foods, do so. But if you can't clean house (because, say, your kids love Rocky Road) then push tempting foods to the back of the fridge, and cupboard. Remember, out of sight, out of mind.

How will you make these changes happen for yourself? Share what you plan to do in Comments below. And read on for more ways to stay in control when the sun goes down: