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jdbada5032
jdbada5032 Posts: 1 Member
in Motivation and Support

Hi Friends! I have been losing weight steadily since January and have currently lost 32 pounds and dropped 2 dress sizes. I couldn't be happier, however, for the past 3 weeks I have struggled with after work eating. I'm eating healthy and tracking calories all day until I get home and find myself binge eating. Today is the worst day in a long time. Please help with encouraging words, ideas to break the binge eating cycle, and I seriously need some accountability. TIA.

Replies

  • Katsember
    Katsember Posts: 29 Member

    Hi @jdbada5032! You're just in a bad habit cycle after work. Time to find something else to trade that habit with. What's something you like, that is healthy, that you could look forward to after work? I remember after my long shifts, bad choices happen, cuz you're tired. But if you can plan in advance, don't have unhealthy things in the house (that's the easiest way to avoid), you can retrain yourself and choose something better after those hard days. I'll be around if you need some support :)

  • AnnPT77
    AnnPT77 Posts: 37,082 Member

    Some late in the day tendencies to overeat are related to some combination of sub-ideal sleep quality/quantity or stress. Either of those, plus some other things, can trigger fatigue, especially as the day wears on and we're more distant from the previous sleep. Fatigue may make the body seek energy, food is energy, and sweets are quick energy: Voilà, cravings!

    The underlying mechanisms of that are appetite hormones and other hormones, but the above is a simplified way of looking at it.

    I'm not saying that's all there is to it, but it can be a contributing factor. Some other possible contributors: Underhydration, sub-par nutrition, overly aggressive weight loss rate (i.e., self-deprivation), over-exercise for current fitness level, boredom, and as the PP said, simply habits.

    If you can improve sleep quality/quantity, work on that. Similar for some of those other factors, if you think they might be part of the picture, i.e., think about improving nutrition, using explicit stress management techniques, etc.

    Because you mention this as a "recent 3 weeks" thing, one option to consider would be to go to estimated weight maintenance calories for at least a couple of weeks. You've been losing at a pretty good clip for several months. Loosely and simplistically speaking, there are ways in which our bodies may push back after we've been at it for a while, and going to maintenance for a while has a couple of potential benefits: One is resetting some of those underlying physical triggers, another is that practicing eating at maintenance is helpful for long-run success. (Many people find maintaining loss harder than losing in the first place.)

    When it comes to that "maintenance break" suggestion, you might get some insight from this good thread:

    http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

    I think this is something you can work through and solve. Best wishes!

  • csplatt
    csplatt Posts: 1,384 Member

    cook dinner the day before (or several days before) and have it portioned out and ready to microwave when you get home!

  • BubBerry
    BubBerry Posts: 9 Member

    Congratulations on your weight loss! That took a lot of discipline. I like the suggestions to maintain weight & get more sleep for a couple of weeks. Having snacks ready for those times is also helpful. (I have been cutting up celery and baked tofu, or buying boxes of veg soup.)
    Enjoy your accomplishments while you prepare for the next weight loss campaign!

  • GrumpyFork
    GrumpyFork Posts: 9 Member

    Consider scheduling a late evening snack. Wait for it. When it is time, eat if still desired or skip if not needed. Gives relief to know more food available and also freedom to choose to skip it.

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