After work blues

kimirayray

I would be skinny if it weren't for the p.m. hours. I eat perfectly all day long, but the time between after work and dinner and after dinner is where I fade off. Anyone else? I don't need help with what to eat and what not to eat. I need a shrink I think! For willpower.

tulips_and_tea

It's pretty much habit to eat at those times so my suggestion is to start developing NEW habits. Go for a walk after work or go to the gym. Find things to do in the evenings that keep you active or at least keep your hands active and keep a list of things to do instead of eating. It just takes time and a bit of effort but the key is to develop habits and not rely on nor expect willpower.

blues4miles

I eat dinner pretty much right when I get home. Any reason you are waiting? I am on an earlier work schedule that I was before and now workout after work. That's mostly to avoid the high traffic time of commute, but it does get my home right when I should be making and eating dinner.

Alidecker

That is one reason I go to the gym after work (and I don't like getting up any earlier than I have to). When I do go home after work, I need to find something to keep me busy besides watching TV.

My problem can be after dinner and before bed. I find that if I keep myself busy with different hobbies, I don't think about food so much. I wish I was better at implementing the strategy since I know it works, unfortunately, the couch is comfy.

Afura

I eat lunch late, and I'm still hungry when I get home. I try to eat around an hour after I get home, and if I have the calories maybe have a snack afterwards. There are times when I have the hungries, but I know it's boredom hunger and try to distract myself with other things (books, games, mfp.. )

TeaBea

kimirayray wrote: »

I would be skinny if it weren't for the p.m. hours. I eat perfectly all day long, but the time between after work and dinner and after dinner is where I fade off. Anyone else? I don't need help with what to eat and what not to eat. I need a shrink I think! For willpower.

This is me.^

I save my snacks for pre-dinner and after dinner.

I will bring a "pre-dinner" snack with me to work, and eat it on the commute home. Too many temptations at home. It's easy for me to "graze" my way through a few hundred calories.

My after dinner snack is typically popcorn (most volume). I will keep a glass of ice water on hand while watching TV and keep myself a little distracted. The distraction can be anything: solitaire, crochet, adult coloring book, whatever. I will put my snack off until 9:00 p.m.

kirstenb13

That is my toughest time of the day too. I usually have a very low cal dinner (such as just cooked veggies with a little protein or a big salad) and the rest of the calories I spend on all sorts of snack type things (yogurt, string cheese, cottage cheese, protein bars, fruit, some candy...) that usually takes care of the urge to eat at night.

Adc7225

I agree with BZAH10, it is probably more habit than anything and while snacking healthy is great it would probably server you better to break the habit. One of the things that I did was to tell myself I could have a snack AFTER doing a small task. It could be anything but you should shot for 15 or so minutes to do it - go through a stack of magazines, clear out or organize a drawer, sweep - just something to keep you busy and more times than not I didn't want it after that. Also try setting an exact time in your mind (no timers), if you are not ready at that time, sorry no snack. You can also make yourself drink __oz of water before giving in. For me these trick taught me that I was not hungry and it was just an habit. You can beat this but it may take a few different things to try and figure out how to trick your mind. Good Luck!

StaPositv

kimirayray wrote: »

I would be skinny if it weren't for the p.m. hours. I eat perfectly all day long, but the time between after work and dinner and after dinner is where I fade off. Anyone else? I don't need help with what to eat and what not to eat. I need a shrink I think! For willpower.

This totally happened to me while working at a job where I was overloaded and working on my master's degree. My eating habits were horrible because I wasn't getting enough sleep added to working on assignments until mid-night to beat the turn-in deadline. It took me a while to 'reprogram' myself. Some things that worked included eating something just as I got home (apple with a TBS of natural peanut butter - made me feel full), having a pre-planned detail of my dinner with fruit as a planned after dinner snack, and posting my goal on a sticky note in the pantry and on the refrigerator door (where ever needed) to remind myself...oh and drink a glass of water. I also planned a workout for the early evening. This combination led to healthy changes and improved my will power. It's finally no longer a problem, but it took about a month of self arguments and following through on my plan before it became my new habit. But, I knew I could do it - obviously I was able to create a bad habit, so I figured creating a good habit was just as feasible if I believed in it.

Keep fighting...you'll get it right! Best wishes to you!

kimirayray

Thank you everyone for your suggestions! I really appreciate it. I have lost 9 pounds so far and it's mainly because of not eating after dinner. For me, it's better to just not eat unless I am too hungry. So I occupy my time with other things and look forward to sleep with my glass of water by my side, knowing in the a.m. I can eat again lol - thanks again

Machka9

When I come home from work, I have ...

100 grams of cottage cheese, a bunch of cucumber slices, and a raw carrot (or sometimes radishes or cabbage or cauliflower) + 2 or 3 ryvita crackers with a skiff of margarine.

Then I go workout ...

My husband and I go for a walk to the beach, or ride our bicycles on our trainers, and/or lift weights, or maybe we go to the gym or ride our bicycles outside.

Then we have dinner!

At 9:30 we have a snack ... usually a bowl of yogurt. And I usually have a cup of tea ... lemon-ginger or rooibos-chai. No sugar, no milk.

At about 11:30, I often have another snack ... a piece of toast with nutella and honey or if I'm going a bit lighter, then just a chocolate coated McVities digestive biscuit. Plus another cup of tea ... usually chamomile these days. Again, no sugar, no milk.



I pre-log everything so I know it fits into my day, and the exercise also helps.

kimirayray

I like pre-logging too - really works - thanks!

trigden1991

Try intermittent fasting. Don't eat until the PM so you can eat your daily allowance in fewer hours.

leejoyce31

trigden1991 wrote: »

Try intermittent fasting. Don't eat until the PM so you can eat your daily allowance in fewer hours.

I think her update post is to state that she has figured out what works and to let us know that she has overcome her problem. I don't think she's asking for advice now.

SpunkiMama

I have set my alarm clock to wake up at 545am, and work out before work. That SNOOZE Button wins everytime!! Afterwork, I do get in some activity because , it has to be done!! However, its more interrupted because then the natives are up and moving, and MOM MOM MOM MOM MOMMMMMMING me to death!!! ...
(they are 14 & 16 btw lol)
So yes, If I could get up at 545, begin working out at 6am... I'd be smooooth sailing!!!! but alas, the lord didn't make me a morning person... maybe I will put my ALARM CLOCK outside on my porch so I have no choice, to keep walking to the garage and pound way on the treadmill...

I will try it tomorrow... my husband my think I've lost my mind...

Wysewoman53

I used to have problems with this also. There is a challenge on MFP called Say "No" to Late Night Snacking-August 2016 Challenge that has helped me tremendously. I was over 100 days and then went on vacation and lost my streak. I have now gone another 17 days of no LNSnacking. You get to set your own rules for what you consider 'snacking' in the evening. Here it is: http://community.myfitnesspal.com/en/discussion/10435850/say-no-to-late-night-snacking-august-2016-challenge/p1?new=1

mgobluetx12

I have a problem with overeating later in the day too and have also found that pre-logging helps. I'll also save some room for an extra snack so I don't go over. I usually eat dinner around 7pm and that's about 400-450 calories with lots of protein. Then, around 9pm I'll have two bags of the 100 calorie popcorn with a diet soda and that really fills me up. Then, I'll eat a chocolate mint protein fudgesicle that I make with ff Greek yogurt and cottage cheese and that helps with my sweet cravings and is only 54 calories. That takes my night snack to 254 calories which is pretty satisfying. I try to brush my teeth shortly after to signify that I'm done eating for the day.

kimirayray

leejoyce31 wrote: »

trigden1991 wrote: »

Try intermittent fasting. Don't eat until the PM so you can eat your daily allowance in fewer hours.

I think her update post is to state that she has figured out what works and to let us know that she has overcome her problem. I don't think she's asking for advice now.

kimirayray

i still love reading them! Keeps me motivated - I am down another half pound - I'll take all I can get lol

RachelElser

yes, this. For me it was habitual, so I started making lists. What To Do After Work. I'd get home, eat dinner, and do the list. By the time the list was done I wouldn't be in the mood for snacking. It took a while but now I don't have the urge to snack after dinner.

LivingtheLeanDream

heck yes this was me too! I found if I kept busy, planned a good filling meal and drink water that helps a lot. It was mind over matter for me and making new lasting habits.

Terpnista84

The daytime is harder for me because I work a desk job and I have access to so much good food. I do most of my eating before 5pm. When I get home I don't have much of an appetite but I'll graze a bit after the gym. But I always leave the majority of calories just in case. So for a 1,500 calorie goal 800 calories are spread over breakfast and lunch. Why don't you try that?

JLPersall

Cup of hot coffee, or hot tea or diet cocoa helps me. Has to be hot though. Helps me relax which is what I think my body is doing when I walk in the door and want to eat everything. Busy helps some,but I have to be in kitchen cooking dinner and that hour is tough. Music on phone dancing about getting steps in while I stir whats on stove too.

TavistockToad

kimirayray wrote: »

I would be skinny if it weren't for the p.m. hours. I eat perfectly all day long, but the time between after work and dinner and after dinner is where I fade off. Anyone else? I don't need help with what to eat and what not to eat. I need a shrink I think! For willpower.

i workout after work, before dinner. find something to occupy your time

BoxerBrawler

It IS a habit... and there is a def difference between being hungry and a craving/habit. I am always extremely busy after work, after dinner, etc. but I do enjoy a little TV time and a tea before bed, to wind down. That hour window is when I enjoy a few snacks... rather than eliminating it all together or fighting the urge I did a few things.

1. I accepted the fact that I am going to have a snack or two in the evening with my tea (habit or not), so I leave room in my calorie target each day for that.
2. I changed the items that I snack on. Instead of unhealthy snacks (high sodium/fat/processed), I snack on fruit, popcorn, a little bit of dark chocolate, whole grain crackers, etc.
3. I practice portion control - I don't just grab a bag or box and sit down with it. I portion out the snack(s) accordingly in a small plate or whatever and put the package away. When I'm done with the portion, I am done.