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WATERGUYHAWAII's Photo WATERGUYHAWAII Posts: 716
7/3/20 5:36 A

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An evening walk, then a relaxing and interesting activity that keeps your hands busy.

MARYJOANNA's Photo MARYJOANNA Posts: 17,307
7/3/20 5:29 A

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Go to bed earlier



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JORENN22 Posts: 16
6/28/20 1:24 P

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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.

MARYJOANNA's Photo MARYJOANNA Posts: 17,307
6/28/20 8:04 A

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Go to bed earlier!



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MSMOSTIMPROVED's Photo MSMOSTIMPROVED SparkPoints: (55,494)
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6/23/20 11:18 A

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I go to bed! Sounds simple but, I usually overeat because I am up way too late and I am tired.

Personal transformation can and does have global effects. As we go, so goes the world, for the world is us. The revolution that will save the world is ultimately a personal one.
Marianne Williamson

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."
– Anna Quindlen


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JILLIAN0216's Photo JILLIAN0216 Posts: 431
6/18/20 1:16 P

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I brush my teeth when I am done eating for the day. I like clean teeth and am too lazy to brush again.

DARCY-B's Photo DARCY-B Posts: 6,510
6/16/20 11:51 A

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Exercise when I want to eat without hunger.
Have an actual meal for supper instead of a snack.

Darcy



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NJJEZ1's Photo NJJEZ1 Posts: 426
6/16/20 9:41 A

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Using SP nutrition diet and following, after about 2 weeks, I have become fine and do not want anything after dinner. I definitely try to get my in the fiber.



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STATSCAT's Photo STATSCAT SparkPoints: (125,496)
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6/16/20 5:15 A

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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.

PLUTONIANGIRL87's Photo PLUTONIANGIRL87 Posts: 125
6/10/20 10:08 A

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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.



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MIRRORBALLMOON's Photo MIRRORBALLMOON Posts: 1,119
6/7/20 1:25 P

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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)
- Cathy

"Transformation is not a future event - it is a present activity!" - Jillian Michaels


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NJJEZ1's Photo NJJEZ1 Posts: 426
5/31/20 9:46 A

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Close the kitchen and have a supportive husband.



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CBURIAN36's Photo CBURIAN36 Posts: 20
5/29/20 5:34 A

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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.

BBENNETT's Photo BBENNETT SparkPoints: (129,532)
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5/27/20 12:37 A

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This is by far the hardest thing for me. However, when I'm successful at controlling it, I lose weight fairly quick. I make it my number 1 priority to stop eating by 8pm.

"Bad men live that they may eat and drink, whereas good men eat and drink that they may live." - Socrates (469 BC - 399 BC)


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CTUPTON's Photo CTUPTON SparkPoints: (206,637)
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5/23/20 8:31 P

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Nomena????


I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,535
4/4/20 11:35 A

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I plan a small night time snack in my calorie range. I have that and it curbs the desire to keep eating.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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TOUDLES's Photo TOUDLES Posts: 492
4/3/20 8:57 P

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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.

Maggie


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



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ARTISTSBRUSH's Photo ARTISTSBRUSH Posts: 3,281
3/3/20 7:12 P

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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.

Ms. Megan

Liriel Thoravain (Liriel Spirit-truth)
Designer Megan
Megan Slytherin


I am my own hero. There is nothing I need that is not within myself.


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GETULLY's Photo GETULLY Posts: 20,310
3/3/20 9:41 A

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generally do not have a problem with this (unless I am traveling). when it hits I make tea.

WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (104,008)
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2/26/20 12:00 P

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If you cut out carbs and eat mostly fat and protein you don't have cravings. I don't ever feel like eating at night.

Live in BC. Leader Corrosion of Conformity
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wisdom to walk through.
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CD25372332 Posts: 533
2/23/20 1:21 P

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BLUETABBY's Photo BLUETABBY Posts: 168
2/21/20 10:36 P

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Where I get into trouble is while reading or watching things. I’ve always been in the habit of nibbling things at that time.

I’m trying not to do it anymore, and breaking that behavior pattern is really hard to do.

"I can do all things through him who strengthens me." Phil 4:13, ESV
"Make time for yarn every day." -- motto, Knitting Daily (PBS)
ESV Bible Online www.esvonline.org/Genesis+1/


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DBSHAW's Photo DBSHAW Posts: 469
2/20/20 3:18 P

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I try hard to avoid evening eating by eating dinner as late as possible, brushing my teeth immediately after and going to bed early. It works for me---mostly.

Deb


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FITMARY's Photo FITMARY Posts: 10,991
2/10/20 10:33 P

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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.
emoticon emoticon




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STATSCAT's Photo STATSCAT SparkPoints: (125,496)
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2/6/20 6:34 A

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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.

ABBY_ROAD's Photo ABBY_ROAD Posts: 4,403
2/3/20 8:43 A

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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.
BAMAWHITEDOVE's Photo BAMAWHITEDOVE Posts: 147
1/30/20 9:35 P

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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 :) emoticon

Edited by: BAMAWHITEDOVE at: 1/30/2020 (21:40)
Blessings from Lanette


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BLUEJEAN_GIRL's Photo BLUEJEAN_GIRL SparkPoints: (11,941)
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1/25/20 6:15 P

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I save calories for a nighttime snack. I always have a snack unless I have a hearty dinner, then I don't need one.


"But a Constitution of Government once changed from Freedom, can never be restored. Liberty, once lost, is lost forever."

~ John Adams, 1775


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ENLIGHTENME3's Photo ENLIGHTENME3 SparkPoints: (15,645)
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1/11/20 4:02 P

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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.



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KLBAUSSIE's Photo KLBAUSSIE SparkPoints: (54,344)
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1/11/20 8:52 A

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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.

Eastern zone, northern NH


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SHERILYN1956 Posts: 70
12/31/19 8:04 P

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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! emoticon

Edited by: SHERILYN1956 at: 12/31/2019 (20:10)

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VUKELK's Photo VUKELK Posts: 677
12/31/19 4:56 P

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I try not to eat after dinner. If I eat after 7:00 pm, I am more susceptible to heartburn. We know that isn't any fun. I like the tea idea. I'm going to learn to like it.

If nothing changes, nothing changes.


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CD6249964 Posts: 56
12/31/19 12:22 P

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Edited by: CD6249964 at: 12/31/2019 (12:26)
KRAFTYKRAFT's Photo KRAFTYKRAFT Posts: 6,392
12/31/19 8:43 A

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I make a cup of hot tea after dinner and by the time I am finished it is almost time for bed and too late to eat anything.

LEARN211's Photo LEARN211 SparkPoints: (83,731)
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12/30/19 9:03 P

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Drink tea and post messages on SP.

Just Believe!


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SHERILYN1956 Posts: 70
12/30/19 7:55 P

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Just refuse to eat after dinner with an image in my mind of the scale. Tiredness helps too



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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
12/29/19 7:48 P

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Nomena, And it burns calories too. LOL I am alone and old so those days are long gone too. I have found that walking the stairmaster (a flight of 85 concrete steps up a local hill) with Buddy the dog does seem to help kill the appetite. I don't know if it is because I have challenged myself and don't want to be a slug going up steps or because I am too exhausted to eat in the evenings, but for now it is really helping.

Alicia, I love your list. Brushing the teeth and drinking hot water or herbal tea are my favorites.



Cathy
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ALICIA363's Photo ALICIA363 Posts: 1,963
12/29/19 4:14 P

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Let’s see....things that have worked for me:
Defined meals, no snacking, EXCEPT for the afternoon apple.
Plenty of water.
Plenty of sleep.
Limit caffeine, and avoid sugar.
When dinner is done, brush my teeth and close the kitchen.
Drink water or hot beverage instead of evening eat.
Jump onto SparkPeople and read articles and blogs instead of eating.
emoticon

Alicia U.S.Central Time Zone, daylight savings


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CD6249964 Posts: 56
12/29/19 7:14 A

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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
12/28/19 5:28 P

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Good Strategy!

Cathy
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NJENGEN's Photo NJENGEN Posts: 845
12/25/19 9:32 P

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I'm finding it difficult to maintain control today with the few extra Christmas goodies we have here! I know I should just let my son take them home when he's here, but I like to think I can control the temptation and just have one small nibble a day. We didn't do any of our own baking, but received a few small gifts. I tucked them out of sight to eliminate the constant temptation anyway. I may need to keep them into the freezer individually wrapped - that usually helps.

- Nancy -

I am/can do better than this!

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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
12/21/19 9:22 P

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emoticon

Cathy
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WHYSHOSHONI SparkPoints: (16,874)
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12/21/19 1:21 A

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Dancing in the kitchen. emoticon



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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
12/20/19 6:10 P

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Cathy
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METAFUKARI's Photo METAFUKARI Posts: 18,375
12/19/19 6:52 A

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If I eat breakfast, lunch, dinner and 1-2 snacks a day I am fine not eating after that.

Breakfast-6am usually tofu, quinoa, oatmeal or something like that!

Snack-1030-11am yoghurt, some fruit or similar!

Lunch-1-130pm biggest meal of the day here!

Dinner-630pm a bit smaller than lunch!

Snack 2-10pm fruit or carrot sticks etc!

Bedtime-11pm usually

Kayah- Where it is sunny & warm
BLC-Powerful Prism Panthers #27-43

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
12/11/19 10:49 P

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Yes, brushing teeth does slow down the nibbling. Great idea. Thanks.

Cathy
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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,206
12/11/19 7:49 A

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Generally speaking...

1) I eat my biggest meal at dinner time. I make sure I eat a lot of healthy vegetables, meat and healthy fats.

2) I eat my dinner between 6-7pm. I go to sleep between 9-10pm.

3) I eat some 80% dark chocolate after dinner when I’m craving it. 2 tbsps worth of chocolate chips usually.

4) After the chocolate chips I floss and brush my teeth to signify eating is done for the day.

5) I drink a warm herbal tea in the evening before bed.



JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining since 2012
42 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
12/10/19 7:47 P

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More recently, I have been freezing my protein and produce slushies in popcycle bars. If I binge on all six bars that is only 300 calories. Takes longer to make and longer to eat too, which also slows me down.

Cathy
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AALLEY2's Photo AALLEY2 Posts: 9,086
12/10/19 2:24 P

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DH and I are splitting an apple most nights then we have our fiber supplement. It's working for me.

Progress not perfection...
SW Florida~Eastern TZ
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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,133
11/29/19 6:06 P

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I am trying to sip a cup of tea before I succumb to binge eating.

Cathy
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TURTLETALK's Photo TURTLETALK Posts: 3,383
11/28/19 3:27 P

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Hopefully today's afternoon turkey will put us all to sleep so we can avoid the night eating.





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BLESSOME's Photo BLESSOME Posts: 4,408
11/23/19 7:05 A

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Night eating is horrible and one of my biggest challenges! I try to turn to a nice hot big cup of tea or broth' on occasion I'll have some hot chocolate no sugar added chocolate almond milk with cinnamon. sometimes I sweeten it and sometimes I don't.

I also do the dance thing or I'll do some "walking" in the house.

If all else fails, I go to bed.

BLessOMe AKA jeannie
Midwest (Central Time Zone)

“I feel keeping a promise to yourself is a direct reflection of the love you have for yourself. I used to make promises to myself and find them easy to break. Today, I love myself enough to not only make a promise to myself, but I love myself enough to keep that promise”

Steve Maraboli, Life, the Truth, and Being Free


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11/10/19 11:51 A

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It sounds strange, but when I get a craving for something sweet in the evening after dinner, I put on my favorite music and dance in the kitchen. I tell myself that if I still want a snack after 15 minutes at least I’ve burned some extra calories. But I usually find that I keep dancing for 30 minutes or more and no longer have any desire for sweets.



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MARINEMAMA's Photo MARINEMAMA Posts: 74,824
11/7/19 5:47 A

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I don’t eat anything after 7 pm Keeps me from unwanted calories.

Cindy
EST

Please pray for and support our troops.....They are the very reason we live in the land of the free......let us give thanks to our BRAVE.
GOD is AWESOME.....PRAISE HIM.



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DIANEDOESSMILES's Photo DIANEDOESSMILES Posts: 33,050
11/4/19 12:17 A

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I wholeheartedly agree ,, eat enough during the day. If I eat a larger breakfast (normal is a bowl of oatmeal) and a good lunch, healthy dinner, with protein and fiber,,,, as I did tonight it's so much easier.

Diane
EDT - Greater Portland Area in Maine
AWESOME A's as the CL (Challenge Leader) on the 5% Challenge
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Not IMPOSSIBLE Its I'mPOSSIBLE never accept "you can't" From yourself included.
Progress, not Perfection


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RUSTY_WOODS Posts: 1,014
10/13/19 10:33 A

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I eat LC. That removes all cravings, and also helps me sleep soundly. So I have no problem going to bed at 9 p.m., and sleeping until 6 a.m. I eat dinner around 8 p.m., and I have no issues like I did when I ate high carb.



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ANDROMEDA06 SparkPoints: (3,834)
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10/7/19 8:20 A

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Eat more during the day. Unless I crave certain foods to avoid having to deal with uncomfortable feelings, making sure I had filling meals solves the issue for me.



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MICHELLEXXXX SparkPoints: (13,608)
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9/26/19 3:08 A

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Try sleeping. Works for me

- Message Posted by: REDMANCHRONIC - 9/24/2019

lol. On a serioius note though, night time eating could be in relation to anxiety. Are you having any caffeine or other stimulants after noon?

"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16


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THEWORLDOUTSIDE's Photo THEWORLDOUTSIDE SparkPoints: (94)
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9/25/19 2:42 A

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Late at night, I usually eat something high in protein like a piece of meat or nuts. Protein helps me feel fuller. Sometimes, when I just want the feeling of eating and munching, I'll have celery or a pickle, which have very few calories.



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REDMANCHRONIC's Photo REDMANCHRONIC Posts: 502
9/24/19 11:20 P

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Try sleeping. Works for me

http://www.facebook.com/redmanchronic

'If you don't wanna, you ain't gonna.' - Red Hoffman


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DLJONES50's Photo DLJONES50 Posts: 4,131
9/24/19 9:57 P

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We always have dinner between 5 and 6 so my kitchen is closed after 6, which keeps me from any late in the evening snacking.

JUNEPA's Photo JUNEPA Posts: 15,060
9/20/19 8:28 P

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Good points about eating enough during the day and drinking enough too.

If you have a food plan, then your calories for the day are planned. And you know your nutrition needs are met. Or your planned calorie deficit for losing weight is met. Be careful to not make too big a calorie deficit.

I have started eating later in the day, and having supper at 7pm - Intermittent Fasting, the kind where you have a long fasting period and a smaller eating window. Mine is 16 hours fasting, then 3 meals in 8 hours. That way I feel full because I eat meals closer together and I don't snack. 7pm to 11am is the fasting window. I am never hungry in the morning so this works very well for me. I find I start wanting to eat after I start eating. After the last meal, it is less than 4 hours to bedtime. If I feel tempted to eat, I brush and floss my teeth early. Then I don't want to eat once they are clean. Some things can make you feel less like eating, sour things seem to work, like apple cider vinegar, kombucha, pickles.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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RLDN05's Photo RLDN05 Posts: 565
8/25/19 11:29 A

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I think that it is a mindset you have to work yourself into. I don't eat after dinner. We try to eat between 5 and 6 and call it quits.



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FLORADITA SparkPoints: (75,362)
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8/19/19 6:38 P

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I have to agree with other posters to make sure you have eaten enough throughout the day. After we have eaten dinner I clean up the kitchen, turn on the dishwasher, fill up my water bottle and turn off the lights in the kitchen. This signals to me that the kitchen is now closed and water is the only thing we have in the evening. I find if I even have a cup of tea, I will want something else. I just make it a rule not to go into the kitchen after we shut it down.

"It's not the years in your life that count. It's the life in your years." - Abe Lincoln


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CALGIRL80 Posts: 491
8/19/19 4:46 P

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I often plan to have a snack in the evening, (my form of dessert). I will have a yogurt, an apple dusted with cinnamon, string cheese and bell pepper strips,air-pooped popcorn, veggie straws . I don't have a huge appetite in the morning so I tend to eat more of my calories later in the day. however having planned my snack helps me stick to portion size and account for the calorie intake.



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,924)
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8/18/19 12:36 P

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@TMS1231 that used to be a huge problem for me!
This is what helps me:
- plan my dinner in advance (at latest before breakfast), and have everything ready so I can eat in 5-10 minutes from arriving home
- stick to my plan, and make sure I don't put anything in my mouth during the minutes of preparation
- I make sure I eat sitting down, slowly, mindfully - dinner should take minimum 15 minutes
- when dinner is ready, I get up and start doing something else, usually clean up and then go watch a movie with husband.
- I never watch TV during dinner - when food is gone but the movie continues, it is too hard to NOT continue eating. So it is better not start at all.

When I do this, I never have any trouble with overeating - but if I do it differently, I often fall back into the habit of overeating.
I wish you success. health and happiness!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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USERSMYNAME Posts: 181
8/16/19 7:43 P

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Are you over eating at your evening meal? Or are you snacking throughout the night? If you are over eating by making yourself an omelet with tomatoes, mushrooms and onions after you've had dinner, then you are probably actually hungry. If you are over eating by grabbing a bag of chips, then it could be just recreational eating.

I do not keep any sweets or processed "snack" type foods around; I actually don't buy them at all any more. If they are not there, I cannot eat them. If they are there, boy oh boy, it is hard to resist sometimes.

DIVERGIRL13's Photo DIVERGIRL13 SparkPoints: (5,305)
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8/16/19 4:17 P

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I like to find really low calorie snacks that can fill you up without adding a bunch of calories, like Skinnypop popcorn or flavored rice cakes. I've also recently added some flavored teas, I found a salted caramel flavored tea that tastes great on its own without any added sugar or milk. This past week I started doing intermittent fasting, so I only eat from 12-8, and the tea has really been helping after the food cut-off at 8!

DIVERGIRL13's Photo DIVERGIRL13 SparkPoints: (5,305)
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8/16/19 4:17 P

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I like to find really low calorie snacks that can fill you up without adding a bunch of calories, like Skinnypop popcorn or flavored rice cakes. I've also recently added some flavored teas, I found a salted caramel flavored tea that tastes great on its own without any added sugar or milk. This past week I started doing intermittent fasting, so I only eat from 12-8, and the tea has really been helping after the food cut-off at 8!

PAMBROWN62's Photo PAMBROWN62 Posts: 17,921
8/16/19 5:28 A

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I try to save up enough calories for a snack. Usually something like crackers with PB or cheese. Sometimes a measured portion of goldfish crackers or some deli turkey and cheese roll ups. One ounce cheese with two ounces of turkey. That way I can eat and not do too much damage.

Being positive is a choice. My Mantra: “Every day may not be good, but there is something good in every day." Each morning seek the positive and you will have a good day. Always remember, “Your only competition is YOU.”

PamelaB
Las Vegas, NV
Pacific Time Zone


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IMUSTLOSEIT1's Photo IMUSTLOSEIT1 Posts: 9,877
8/15/19 5:20 P

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Yes, the evening is when I do most of my grazing. Need to find something to keep my hands busy while watching TV.

Linda

CDT live on a country road near Alta, Iowa

I am going to watch the carbs.

If you are not going to sprint the horse get out of the saddle

I will learn the difference between an excuse and fact.


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COFFEYANGEL's Photo COFFEYANGEL Posts: 50
8/14/19 4:24 P

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When it comes time to just chill in the evenings, I used to always save up a small snack option that fit into my day of tracked foods. I also adopted choosing a time as a cutoff & in addition to telling myself "no more food after this point", I also brush my teeth for the night (personally, it's 8pm for me ~ earlier if I feel I'm lacking motivation & might let it slide "just this once"). Most of the time, it works. Every once in a while I catch myself saying to heck w/ it & grabbing something anyway ~ but not often.

NO more excuses!

Live *each* day - NO REGRETS!!!

They say 'you can't win, until you're not afraid to lose' - so, let's go! ;)


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MRSLIVINGWELL's Photo MRSLIVINGWELL Posts: 898
8/13/19 10:23 A

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Often thirst is mistaken by our brains for hunger. If you have truly eaten enough calories during the day, then this might be the issue. Or, maybe you have created a nighttime eating habit that needs to be addressed.

You might try to drink uncaffenated flavored tea that you tell yourself is a treat. That's what I do. Warm drink is good for soothing ourselves before sleep and also helps digestion.

Keep sparking!

Mrslivingwell
McDougall Plan co-leader

It's not about perfect, it's about effort. Jillian Michaels


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APPYMAMA22's Photo APPYMAMA22 Posts: 26
8/12/19 6:07 P

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I do a nice long leisurely yin/restorative yoga class in the evening. It relaxes me, gets me centered, and ensures that I don't eat b/c you're supposed to wait 2 hours after a full meal. So dinner (usually light...I eat more during the day), wait a bit, then yoga. After that I'm not interested in food.



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ENGINEERMOM's Photo ENGINEERMOM Posts: 1,184
8/12/19 2:57 P

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Try front-loading your day more, and having a snack in the car on the way home.

I find that if I don't eat enough earlier in the day, then by the time I get home I'm STARVING. It's a lot harder to make good choices in that state! I aim to "spend" my calories evenly: 30% at breakfast, 30% at lunch, 30% at dinner, and the remaining 10% for my afternoon snack (I don't typically need a morning snack).

I started eating more calories with breakfast and lunch, and bringing a high-protein/fiber/fat snack I could eat in the car on the way home (like apple slices and an handful of almonds). This helped significantly - I wasn't starving when I started making dinner, so I could make more reasonable choices, and when it came time to sit down and eat, I could plate myself what I had planned, and not feel deprived.

I also make sure I drink a 24-oz glass of water before dinner - that helps with the "thirsty vs. hungry" issue, and to fill my tummy up a bit going into the meal, so my brain has time to indicate "full" before I eat too much.

Take life one day at a time - enjoy today before you worry about tomorrow.


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CD17557174 Posts: 154
8/12/19 10:23 A

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In the evening when I am watching TV I keep my hands busy with hand work projects like knitting or quilt binding, hand sewing projects or any thing that requires clean hands. Putting on nail polish or moisturizer also works. It's amazing how much I can get done and my work gives me pride of my accomplishments. I hope this helps.

NIRERIN Posts: 14,764
8/11/19 1:18 P

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Start reading up on emotional eating. You should be eating by either hunger cues or set numbers and stress is neither a hunger cue not a set number. Stress relief could be exercising, meditating, reading a book, brainstorming solutions to what is stressing you out in the first place or just about any activity, but if you are meshing food with stress relief then you are actively making your life more difficult.

Also, if you are coming home starving, plan to have a snack right before you leave work or have something already ready to go when you get home. When I use the word snack, I mean good nutrient dense food, just a small amount of calories of it. Think a big salad, ants on a log, apple and cheese, grapes and seeds, soup and so forth.

Speaking of soups and salads, have multi course dinners, or even lunches or snacks. Start off with soup or salad, and have your more calorie dense options later. The vegetables and water in soup and salad will help physically fill your stomach so that you have less room for what comes later. They will also help if you happen to be a hair on the dehydrated side as well. Keep in mind that if you are truly hungry and not getting enough food this tactic will just make you even more ravenous later. But if you are getting too hungry, then shoveling in food, starting like this will help the full signal reach your brain a little faster, so that the shoveling stops a little sooner. It's about finding the right balance that works for you.

-google first. ask questions later.

TMS1231 SparkPoints: (0)
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8/11/19 12:16 P

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Thank you all for your helpful responses! They were really on point-I do end up just relaxing on the couch and eating at night. It is also possible that I may be under-eating during the day and coming home starving.

Sometimes, when you are stressed about other things, you just want to enjoy your food when you can...but it is important to keep the bigger issue in mind.

NIRERIN Posts: 14,764
8/11/19 11:19 A

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Eat enough during the day so that you aren't primed to overeat at the end of the day. "Being good" early on in the day is how a lot of people undereat when they are starting out, and undereating primes you to cave at the slightest temptation at the end of the day. Does a burger and fries sound better after you get home from work or better after you just finished pumpkin pie at the end of Thanksgiving dinner? Play around with a hunger satiety scale to help you figure out where you are.

If you are cutting too many calories at once, use some intermediate steps. In other words, if you were eating 3000 calories a day, your maintenance calories are 1800 a day, but your loss ranges are 1200-1550, you're probably going to hit a wall pretty quickly. Give it a few weeks at 2600 calories, then a few at 2200 calories, then a few at 1800 calories then another few at 1500 calories. Giving yourself time to find new things that you like eating and also time for your body to adjust to
an appropriate amount of calories.

Finally, have something to do in the evenings, particularly if you used to plop on the couch and eat. Make a list of things that you need to do, or would like to learn how to do and put that list between you and the kitchen. If you can be out and about doing things, even better. When you put yourself in the same situations that you are used to right away, you go back and do the same things that you have always done. Having other things to keep you occupied can distract you.

-google first. ask questions later.

SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (341,176)
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8/11/19 5:03 A



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Here is an excellent article written by Dietitian Becky that may be of help to you:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=407


Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (341,176)
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8/11/19 2:45 A



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What do you term "great all day ...."

Some people tend to under-eat during the day, and don't eat enough of the right foods to keep them full for longer, which in tern causes their intentions for healthy eating to be derailed in the evening.

Ensure that you have plenty of lean protein with each meal (aim for around 20g per meal), quality carbs (wholegrains, fruit/veges) and healthy fats (avocado, nuts, olive oil, nut butters)

In all honesty, altho' I really love salads, and when I have them they are huge and and with a number of different veges and protein, I don't find them filling in the long term. About 1/2 hr after eating them I get hungry. I actually find that cooked veges tend to fill me more and last a lot longer.

Some people find eating a protein-rich breakfast such as eggs on toast, baked beans, or peanut butter on toast to be filling. For me, I do better with a higher carb (from wholegrains) plus yoghurt and banana lasts me a lot longer.

I guess it is really a case of you experimenting to see what works best for you, but to properly work it out, ensure that you are weighing all of your food for increased accuracy and enter it all into the nutrition tracker, then analyze the information.

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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TMS1231 SparkPoints: (0)
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8/10/19 11:56 P

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Hi Everyone: Do you have any strategies for not overeating at night? I tend to be great all day (healthy breakfast, big salad for lunch), but then overeat when I get home. Any suggestions would be helpful!

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