Self Sabotage

Jen_niferH86

Hi Everyone!

I am a typical yo-yo dieter and I have been doing really well for about 6 months now but I still have a long way to go.

I have been having problems this past couple of weeks with being able to control myself with food in the evenings. I would do really well all day and then I would just loose control and eat everything in sight.

I still have too much to loose and I really don't want any weight back on

Does anyone else have this problem? Does anyone have any advice or tips on how to regain control on this problem?

Thank you in advance

Laneybug081012

I was struggling and still am struggling with this myself and one thing that has helped me a lot is drinking a LOT of water during the day....I mean ive been on and off with this mess for almost a year trying to get back on track...do great ALLLLLLL day long and then just eat everything in the evenings just cuz its there! but the water fills me up and helps curb the cravings for me. its been hard..ive only had 2 real honest days of tracking so far without bingeing so im definitely a work in progress! thats what has helped me...also finding so many motivating friends on here has really given me a boost to want to stay on track...You are doing a great job though! Congrats on your loss so far! feel free to add me if you want

diannethegeek

I would suggest two things.

1. Make sure you're not being too restrictive in your diet. If you're cutting out foods you love or trying to eat too few calories you'll find that your body doesn't like to cooperate.

2. Play around with the timing and size of your meals. It might be beneficial to allow for some room at the end of your day for you to have some snacks in the evening.

Jen_niferH86

Thanks for this! It is good to know I am not the only one that has this problem

Hexahedra

When you restrict calories technically you're starving your body, and in the interest of survival your body naturally doesn't like this state.

Common tips:
- Eat more often but in smaller portion. Don't wait until you're starved before you eat, because you might binge.
- Eat food with low calorie density like fresh veggies. You will feel full without ingesting massive calories.
- Eat at a small deficit. A 10% deficit that you can keep is better than a 20% deficit that you blow spectacularly every other day.

9xuzts

Going on maintenance for a week is a good option since you won't gain weight again, but you can take a little break and get your focus back where it belongs! I've done this before. There's no shame in it!

Jen_niferH86

This is great advice! thank you so much everyone!

JossFit

I would suggest two things.

1. Make sure you're not being too restrictive in your diet. If you're cutting out foods you love or trying to eat too few calories you'll find that your body doesn't like to cooperate.

2. Play around with the timing and size of your meals. It might be beneficial to allow for some room at the end of your day for you to have some snacks in the evening.

Exactly these two things.

Four_Leaf_Clover

I struggle with this! What has helped me is making sure I don't undereat too much during the day and that I do allow myself some small indulgences. The more water I drink and protein I eat the less I crave sweets and snacks at night. I also have to work to question WHY I want to eat then - sometimes its just stress (kids are being crazy, house is a mess, grab a piece of chocolate!), sometimes it is just habit or mindless. Other ideas - don't keep binge worthy food around (cheezits and goldfish are banned from my house), drink tea or flavored seltzer in the evening.

And even on a bad night - be accountable for it - log it - it's not always pretty, but it needs to be done! (Sometimes that is an incentive - I don't want my MFP friends to think I am crazy having just downed 10 snacks! I want them to be proud!).

NWMomof4

I have the same problem!!

I have found that if I have my evenings as packed with things to do as I do during the day, I have no problem but when I am home alone and bored for hours and hours...regardless of what my water intake is, I EAT!! I did so well for over a year but a few traumatic things happened in my life and now I'm back to square one trying to battle the cravings or lack of will power I once found.

To try to overcome this issue, I have recently tried going to Overeaters Anonymous group meetings once a week....it helps hearing the stories of others but I'm still not convinced quite yet that it's going to be the fix for me. We'll see.

Also, I try to keep busy by calling friends and family, gardening, picking a project to work on, finding new hobbies such as gardening or dancing, or finding things to do with friends or family in the evening such as walking or game nights...

Some nights it's not possible and I truly give a good effort every night to be good, some nights I conquer and some nights I fail but the one thing I make sure to to do is keep trying and NEVER give up!!

I've lost over a 100lbs and recently have gained 20 back but I REFUSE to flush all my hard work down the toilet so I have got to get a handle on this!

Thanks for posting this great topic!

Barbs2222

Sometimes at night when I want to eat something bad, I go try on the clothes in my closet I wish I could wear. Everyone's ideas are great and I'm so glad I found this site 2 days ago. I hope this time to finally lose the baby weight considering my baby just turned 13 :ohwell:

Jen_niferH86

Thanks so much everyone for sharing this with me! It is good to know that there are others like me that suffer with the same thing.

I lost about 60 pounds back in 2008 and I put 80 pounds back on all thanks to this problem! I love that show The Biggest Loser, I know it is big in the USA but it is not shown as much in the UK so I catch up online, and I notice that the trainers on it are always trying to get to the bottom of why the contestants over eat - in all honesty I don't know why I do it, I just always have! It is especially hard when you come from a family of thin people that don't understand the problem!

I like the idea of packing my evenings full of activities - I have just started back at a new gym so I think I just need to get out to more classes etc.

ThinLizzie0802

I've always been a big snacker in the evening. Finally sitting down to watch some tube makes my mind wander and I start to think about food. I'm on a pretty strict diet right now with no binge episodes yet. And I think the only reason I haven't is because I drink chocolate shakes by Orgain for snacks in the afternoon and evening. The timing is right that it doesn't throw off my calorie balance but allows me to have something chocolatey and still nutritional. I am very picky about shakes because I don't want there to be a ton of sugar or fillers. These are basically fruits and veggies and totally organic. Look into incorporating them into your meal plan in the evenings and it can help with the binging sweet tooth. I drink them fast and all the liquid instantly makes me full.

nkoconnell

I track EVERYTHING. Half a cookie. Two carrot sticks. Everything. That's helped me so far. Also, I exercise at night, and knitting keeps my hands busy.

UsedToBeHusky

Have you been meeting your fat goal? Have you been meeting your protein goal?

Both of these macros are important for satiety, among other things.

JamieS04

I find that if i brush my teeth i'm less likely to snack :happy:

holliebevineau

I am the same way. I have no problems throughout the day, at home or at work. As soon as 7pm comes around I want something to munch. And I'm not even hungry!

silmarilliane

i agree with tracking everything - whenever i have a day when i'm not logging, i go nuts and binge to the extreme
what i've started to do is after a day of binge, i go back and log everything i ate to see how bad it was. that keeps me focused for a while to keep on track and keeps the binge to just that day. i also realised the last few times, i wasn't actually eating nearly as much as i thought i was, as i'd got used to eating less in general.

hope you find a solution. i know someone who sets a 'treat day' every month as something to look forward to. that worked for him.

MyChocolateDiet

I saved extra cals for the evening when I noticed this habit of mine.

erikkmcvay

Usually when this happens to me (like it has lately but not as bad as sometimes previously) look more closely at protein intake and my cardio routine. For me it's almost always after a particularly tough cardio session or two and when I wake up and realize what's going on I splurge a little on those days and try to increase my protein intake first and foremost because I know the heavy cardio has taking it's toll on my legs (mostly).

For me, so far this has worked and I've been able to get back on track in a day or two at most.

andreamontes30

I struggle with this! What has helped me is making sure I don't undereat too much during the day and that I do allow myself some small indulgences. The more water I drink and protein I eat the less I crave sweets and snacks at night. I also have to work to question WHY I want to eat then - sometimes its just stress (kids are being crazy, house is a mess, grab a piece of chocolate!), sometimes it is just habit or mindless. Other ideas - don't keep binge worthy food around (cheezits and goldfish are banned from my house), drink tea or flavored seltzer in the evening.

And even on a bad night - be accountable for it - log it - it's not always pretty, but it needs to be done! (Sometimes that is an incentive - I don't want my MFP friends to think I am crazy having just downed 10 snacks! I want them to be proud!).

Yes cheezits and goldfish crackers are banned in my house too.

eep223

For me, a late dinner has helped. Like, sometimes we don't eat til 9:00 or later. This hasn't been on purpose, but it has worked in my favor. What happens is that I have a healthy snack/ mini meal after I get home from work and it tides me over until we both manage to sit down to dinner. I end up heading to bed shortly after. Obviously not ideal for everyone, but it's helped me curb my late-night snacking for sure.

This is the essential part... you need to be prepared ahead of time with healthy foods in the house. I'll make a big salad or have some hummus or something on hand to keep me from picking up a bag of chips or eating all of the cookies I can find in the cupboard. It is definitely easier for me to make this healthy choice earlier in the day, around the time I'm exercising, rather than once I'm in my jammies and plopped in front of the tv already.

ShifuYaku

Drink lots and lots and LOTS of water! ) i know it doesn't always help all the time, but it sure is good for you!

Tanana66

I find it's easier if I go out - do something, walk, exercise, do zumba, run, visit friends, anything just to be away from food.
I also eat lighter breakfast and lunch so I have plenty calories left for my dinner and treat.
Good luck!

prattiger65

for me the key is being consistent. I eat basically the same breakfast at the same time everyday. Then lunch, an afternoon snack, dinner and ALWAYS have an evening snack. If I wind up short on calories, I go for a brisk walk and work up some calories........I am gonna have MY SNACK!!!!!!!!!!!! Budget for it, and eat!!

LexiAtel

Could just be a stab in the dark...make sure you getting an adequate amount of protein. I was having issues with my diet last month... as soon as I noticed I was lacking on protein and started amping it up.All cravings stopped, and I am hardly hungry (unless I accidentally skip a meal).

Try it and see if that fixes your issue.

janecarol61

Sometimes at night when I want to eat something bad, I go try on the clothes in my closet I wish I could wear. Everyone's ideas are great and I'm so glad I found this site 2 days ago. I hope this time to finally lose the baby weight considering my baby just turned 13 :ohwell:

LOL

Peachy1962

Sometimes we want to lose so fast that we get scared to eat the things our bodies need!! Fat and protein is a really important part of wat your body craves and if ya eating everything else instead of wat your body really need then it is telling you to eat more eat more!! LOL Gottta be smarter and outwit the Cravings Monster!! Good luck Sweet heart xxx

HeidiCooksSupper

Knitting, crocheting, needlepoint, etc. Keeps both hands occupied while you watch something on the boob tube. Between keeping track of what's on the screen and what you are doing with your hands, your brain will forget about the food singing its sirens' song from the kitchen. Embroider yourself a pair of pillowcases. You can pick up printed cases cheaply at the craft store and the embroidery floss is also pretty cheap. One ball of yarn and a crochet hook makes a scarf.

If this seems too staid or old lady for you, consider taking up guerrilla knitting or yarn bombing. And if it seems too girly, pick up a copy of Needlepoint for Men by Rosey Greer (retired NFL defensive tackle) and get over it.

shannashannabobana

I definately agree about eating more protein or possibly fat and seeing if that helps, trying a high calorie day or two before going back to what you were eating, etc..

Is it specific things you're craving? I have had great success eating a square or two of dark chocolate to satisfy chocolate cravings. With milk I want to eat the whole bar. Maybe you could find some small indulgence that will tide you over until the craving passes if it is for something specific.

Good luck!

sc10985

Whenever I get the urge to gorge in the evenings, it's because I didn't eat a big enough breakfast and/or lunch. When I keep my meals balanced I don't go crazy at dinner time and after lol.