Okay, so here is the thing. After screwing up for a period of about a month and gaining about 10 pounds, I decided to get back on track and start losing that weight. Problem is, although I'm fine during the day, I ALWAYS end up going on a crazy binge at night. Always. It's not like my evenings aren't full. I usually fence until about 10:30 and get home at 11 (already having eaten dinner). Nevertheless, I end up eating a ton. It's not because I don't eat enough during the day either; it happens whether I eat a lot or nothing (although actually less if I have actually eaten nothing all day). I do realize this is a self control problem and I should just get ahold of myself, but I'm having a really hard time doing that and I used to be able to. Does anyone have any tips for stopping this from happening?
I'd suggest a protein snack after you get home from fencing. Having been a fencer a long time ago, I think you are probably pretty depleted afterward, and your body wants to eat.
Choose something like 2% cottage cheese, up to half a cup. That's about 100 cals, and you can probably work that into your daily count. Spice it up with salsa or hot sauce, or if you prefer, add some fresh fruit like a cut-up half an apple. You may find that this is enough to stop you long enough to get to bed.
I may be completely off base here, but I wonder if you just aren't fighting a bad habit? What I mean is, if you are really getting adequate nutrition and calories spaced out during the day, so your body isn't crying out for nutrition at that point, then maybe you are just in the habit of eating and eating right before you go to bed.
I have binge-tendencies, especially if I get started with simple carbs, so for me it's easier to just not eat in that kind of circumstance than try to eat a little and stop. So, maybe, one night after you get home, just -- don't eat anything. Just tell your self it's for that night ONLY. See if you can break the cycle for just that night. Drink lots of water, have a sugar-free hot chocolate, or something low calorie like that, but just don't eat anything solid. If you can do it for one night, than you can do it for other nights. And if you are able to prevent the cycle at least part of the time, then that is progress. Again, that's assuming that you are really getting enough high quality nutrition spaced out during the day so you don't really NEED to eat then.
Okay...I may be wrong, but i say try eating a 100 calorie bag of popcorn. I have been battleing the same thing lately. And last night i had enough!! I had tuna and pickles for dinner with a single serving of tortilla chips. Then about an hour later, there i was thinking about wanting to munch on something. I still had half a bag of my popcorn from snack time at work that i didn't finish, so it was already planned into my calories, so i just went ahead and ate the rest of the bag. And then i was happy. I washed it down with a big glass of water and got ready for bed. Maybe that would help you. Just so long as you have the room for the extra 100 calories.
I don't know...like i said, i might be wrong, but that's what i did last night and it worked good for me.
Of course this won't work for everyone, but I do crafts at night. You really can't eat while doing something like crochet or crossstitch, because you could really mess up the project.
I would actually recommend eating nothing. Coming home at 10:30/11:00 at night is pretty late to be eating (assuming you don't go to sleep at 5 in the morning or something). I have found that if I don't even open the door to snacks after dinner, I do much better. It is like the first snack leads to the second which leads to more and more. And I also find that not watching TV makes a big difference too - somehow TV just equals snacking to me.
Last edited by asparagus4sale; 01-09-2009 at 10:05 AM.
Try chicken broth, its hot, and low calorie. Filling as well. I also think that some protein might help.
I'd not try to quit cold turkey, but instead plan your evening snack. Have it ready and worked into your days calories. Once you've eaten it, get out of the kitchen!
You're pretty active. I agree that you might just really need a protein/fiber snack when you get home.
The other thing is to change your routine. I used to be an after dinner snacker BIG time, but know I am in the habit of having a calcium chew and a big glass of water. That is my body's signal that I am done eating for the day. But I truly am done, cause I have gotten all my protein, fiber and calories in for the day. You might need that after workout nutrition.
If it were me... I'd say have a snack, then brush your teeth and keep your hands busy for a while (crafts? video games? save some of your cleaning/organizing for night time?) so that you pretty much CAN'T eat for a while. I suspect that once you get past the initial "now I'm home and it's time to eat" period, it will be easier to just not eat anything until you go to bed.
I always crave pizza at night - it is certainly not unknown for me to wait til my family are all in bed, and then make myself a pizza. Bad bad BAD!
I reckon it's maybe just a bit habit - try having some fruit before bed, or if you really can't hack it, go to bed early, or brush your teeth as soon as you get in from fencing - then you won't want to eat.
You've developed a habit of eating at night, but your body may also need a little something after fencing.
You need to plan out something specific to eat, and then eat only that and nothing else. Make it small but very effective---protein in your best bet.
Try that first, then work on eliminating the evening snack altogether over time. I have always lost my most when I don't eat at night. Have something to drink with it too, so you feel full.
I knit, so that is a great way to stay away from food, I don't want crumbs on my yarn!
I find that I am more crave-y in the evenings if I haven't gotten enough protein, proportionately, during the day--regardless of whether I've had enough calories. I seem to need the protein in the morning and at lunch to stop the nighttime carb-heavy munchies.
Evening eating problems
