After I eat dinner, I create whatever snack I am going to eat that evening because I've saved the calories for it (always). I set out my snack for later, then do my dishes. I step back and appreciate how lovely my kitchen is, nod my head, turn off the light and loudly pronounce "The kitchen is closed!". (I live alone so I am only doing this for me and my cat.)
Life has no remote... get up and change it yourself!
current weight: 182.6
Fitness Minutes: (19,733)
7/31/20 6:20 P
I struggle with this, too. Appreciate all the good ideas. Now that I am home much of the time, I am changing when I eat my meals, and this is helping right now.
Breakfast often is after 9, sometimes not until 11. I do have a couple cups of tea with coffeemate creamer during the pre-food morning. Lunch is usually between 1:30 - 3:30 and dinner 6:30 - 8:30. Maybe have an apple or piece of fruit around 9:30 or 10, before bed. Then I'm in bed around 10:30, read a little and off to sleep with my cat at my side or feet. Spouse gets her own meals and goes to bed real late, while I'm usually up before 7. Helps that it's just the two of us now.
I am opening up to the possibilities of each day. I see that spark within others.
Pounds lost: 38.1
Fitness Minutes: (15,309)
2,424 7/22/20 12:25 P
Things have been going a lot better since I switched from using SP for tracking, to using it for planning. If I have the day's food planned out the day before, I am much more likely to stick to the plan and not cheat or improvise. Also, I I get on SP early in the eve and review or make my plan for the next day. If I didn't do things quite as planned that day, I also use that time to enter what I actually did that day. Once I have entered the day in SP, I am not likely to eat more, which I would have to go back and add in. Insist on entering everything you eat THAT DAY. If you allow yourself to wait and complete your food log the next morning, it makes it a lot easier to cheat and not admit it.
"I will go anywhere, as long as it's forward." -David Livingston
Emily Western New Yorker Eastern Time Zone 5% Challenge Overall Co-Leader, 2020 5% Challenge Leader, Teddy Bears, 2020 Scarlet Dragons, BL Harvest Your Health Fall 2020 Challenge CAMO CREW! BLC Fall Fun, Fall 2020 Member
A relaxing routine and chamomile tea the hour before your planned bed time. Of course you do need to get used to the idea that tea on it's own is a way to nurture yourself - that it doesn't need to be tea and cookies. But I enjoy tea and like to unwind, so that was pretty easy for me. I enjoy finding new caffeine free teas to try.
I eat my larger meal at lunch and then when I get home from work I sew so that my hands are busy and I am distracted. I have soup and an egg or something similarly light for my evening meal which I have fairly late on about 7.30. I then finish ff sewing and have a lo calorie hot chocolate or a glass of milk before bed. I plan my evening so that I am busy and that keep boredom eating at bay. The hot chocolate (I use a product called hot shots which is carob based) tastes like a treat so I also don't feel deprived. The key for not over eating at night for me, is staying busy, whether it be exercise or a hobby.
I try to load up on healthy protein at dinner time so I feel full throughout the night. Usually my dinner ends up being the biggest meal, which works for me because it prevents me from hitting the fridge or pantry after dinner.
This is my pattern and struggle as well. Different things work at different times, and the solution depends on WHY I feel like overeating.
Sometimes I want to overeat because I let myself get “too hungry.” When this happens, I have to plan more snacks or heartier meals earlier in the day.
Sometimes I want to overeat because I’m angry, frustrated, stressed, sad, etc. It’s almost impossible for me to suppress emotional overeating in the moment; I have to be proactive and implement a long-term emotional health strategy. For me, this includes getting enough sleep, meditating, checking in with SparkCoach or WW Connect (depending on whether I’m counting calories or points at the time - both strategies work for me at different times), connecting with friends and family, etc.
Sometimes I want to overeat just because I like food. This happened to me last night. I really wanted to eat the cheese and turkey I bought for sandwiches, because I really like how Swiss cheese and turkey taste together! But I wasn’t hungry, and I was near the top of my calorie range for the day. I just kept telling myself, “Not today.” I played video games, spent time with my cat, and ultimately ended up going to bed early. I reminded myself how I’d feel the next day if I DID overeat AGAIN - I’ve done it often enough that I know the regret and frustration I’ll feel at having set myself back AGAIN. And now of course, I’m glad I made that choice and feel a little more confident that I can make that choice again.
Sometimes I overeat because I really wanted something specific, but I tried to meet the craving with other foods. In this case I usually end up eating several things to try to meet the craving, then give in to the craving anyway. Sometimes it’s really best just to eat one serving of the thing I want than to try to “eat around it” if that makes sense.
Recently, it’s helped me to brew herbal sun tea and just drink drink drink. I sweeten it with a little stevia so it tames my sweet tooth and keeps me hydrated.
It’s a constant opportunity for self discovery and improvement, that’s for sure!!
Good luck and hugs, Cathy
Edited by: MIRRORBALLMOON at: 6/7/2020 (13:27)
"Transformation is not a future event - it is a present activity!" - Jillian Michaels
Make sure you are going to bed at a decent time to ensure proper sleep, don't eat anything sugary or caffeinated that will keep you up. Eat a snack after dinner but 1-2 hours before bed. Stay hydrated! Thirst can be confused for hunger.
Fitness Minutes: (74,137)
6,158 5/27/20 12:37 A
I have to be diligent about caring for myself. MINDFULNESS NOW. Build habits to produce success. First habit: delay eating by using a timer. LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight. Founder of this team: Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i ndividual.asp?gid=51755
I agree with WOLFSPIRITMOM, cut back the carbs, they are so additive they will wake you up and have you looking for more at midnight.
Just try keeping them below 100 grams/day will help. I used to beat myself up so bad for being so weak and giving in to nighttime eating until I adopted a lo carb lifestyle, I also practice intermittent fasting, by only eating in a 4 or 5 hour window every day.
If you have faith as small as a mustard seed you can say to this mountain, Move from here to there and it will move. Nothing will be impossible for you. Matthew 17:20
I do intermittent fasting and eat in a 4-hour window. That has done wonders for stopping the grazing and snacking I used to do. Here are some of the tactics I use. Decide how much and what you are going to eat before you sit down to do it. I keep the food in the kitchen away from where I am actually sitting with my plate. Be mindful in your eating and eat slowly, tasting and chewing thoroughly every bite. Slow your eating way down.
Being mindful instead of mindless can make all the difference in the world.
House Wampus - Circle of Ilvermorny
I am my own hero. There is nothing I need that is not within myself.
This is my problem too. I do well all day, then eat and drink too much at night. Soooo, I'm going to try the suggestion of eating more protein with breakfast, a normal lunch, and then closing down the kitchen at night with early flossing of my teeth. Will it help? I hope so! The glass of wine---or two---at dinner might have to go. Even though it's in my calorie "budget," I think it makes me much more likely to overeat.
Pounds lost: 2.4
Fitness Minutes: (90,222)
938 2/6/20 6:34 A
I find having a plan for the evening stops me over eating, sometimes it is the gym or the cinema or community based activities. I normally eat my evening meal around about 8pm and then when I have finished it is time to read and get ready for bed. Boredom is my trigger so I keep myself occupied and it is easier not to fill the time with food.
I remember years ago when I was an avid member of weight watchers and on the original points system our meeting leader would say this "when you eat all your daily points - go to sleep" LOL She was an excellent leader and had all kinds of little tidbits like that. WW in the good old days.
Not every person is going to understand you and that's okay. They have a right to their opinion and you have every right to ignore it...Joel Osteen
Life isn't measured by the number of breaths you take, but by the number of moments that take your breath away.
For those of you having snack attack fits.Find snacks you can eat. I love the kettle corn 100 calorie packs. Fiber One has several types of packs less than 100 calories per pack. Keebler has a cookie and cracker variety pack, Welches' has fruit gummies in 80 calorie packs. Just keep you some snacks you can eat and determine to limit yourself to stay within your calorie range. All though I have the same problem as you this is helping me. I am determined not to go over my calorie range. It worked well last week :)
Edited by: BAMAWHITEDOVE at: 1/30/2020 (21:40)
Blessings from Lanette
current weight: 169.2
Fitness Minutes: (10,431)
1/25/20 6:15 P
Like Junepa - I have been doing a 16:8 intermittent fasting. I was just like the original poster, eating a lot of my calories in the evening, sometimes even right before bed. Now with IF, I eat my first meal around noon or so and then my evening meal around 7 or 7:30. I probably would eat earlier, but my exercise class timing precludes that. At 8pm, my fast for the next day starts. The first few days were a little hard, but I drank herbal tea at night to curb the habit of putting things in my mouth while watching TV.
I'm still in the middle of this book, "The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight " by Dr. Satchin Panda and he has a lot of data about why limiting when you eat has a number of benefits, including weight loss. It's a pretty easy read since the doctor uses a lot of analogies.
Pounds lost: 22.6
Fitness Minutes: (39,171)
812 1/11/20 8:52 A
I know that evening snacking is my downfall, but what do you do when your DH insists on having them in the house? If they are there, I eat them. Talk about lack of will power. I'm not hungry, I just like to snack. I need help, but I have no where to turn! He is not cooperating at all.
It's really imperative for me not to have crackers in the house, or salty mixed nuts. I can't quit eating then. Talk about mindless eating! One thing that really helps me is to brush/floss teeth right after dinner. Course, if I have crackers, et al. in the house I just keep on eating a really long dinner!