Trouble with eating too much after lunch. Help?

Elle_Coffee

Hi there. So i'm kinda new to MFP. I've had an account before for a long time but i wouldnt use it regularly. So I made a new one and I want to try and use it every day in the new year.

My goal is to lose about 25-30 pounds. I dont really have a goal date but I'd like to lose at least half of that by April, and then lose the rest over the summer.

Something I really need help with is snacking after lunch. I try to plan out three meals a day. Breakfast and Lunch are always fine, but then an hour after lunch I ALWAYS end up snacking. And not even because I am especially hungry...Anyway I usually then end up eating my entire days worth of calories or more all before 1 or 2 PM.

What are some things you do to keep busy to prevent that kind of mindless snacking?

Thanks!

wheird

I either will save calories until later or eat foods that will keep me full for longer periods.

michellekicks

I often load lunch as my heavy meal of the day.

Or, you can try and figure out the cause. I find I snack when I'm tired and/or dehydrated. Try some water or coffee or a nap if you can...

Swiftdogs

I do best eating fairly frequently, with mid-morning and afternoon snacks in my plan. It's easier to wait an hour or so rather than all the way to the next meal. Lunch is my main meal, and I'm happiest when it is filling, ideally a small portion of lean meat, sweet potato, and a green veggie.

Also, as another poster said, drink some water first if you feel like eating.

Mangopickle

Lunch is my biggest meal of the day. You could schedule your protein shake for your afternoon snack. I find those extremely filling. You don't sound very busy at work if you have time to think about food. Maybe you are underemployed. Many people aren't hungry they are just bored and they need something to do so they eat. I majorly porked up in my twenties when I had a job with little afternoon responsibilities. I basically took a 2 hour lunch every day.

Elle_Coffee

Thanks for all the tips!
I am a college student, and currently on winter break. so i have absolutely nothing but down time. When school starts again next week, I should have more things to keep me occupiedied, but I still tend to struggle on weekends when my schedule is less structured.

SLLRunner

Hi there. So i'm kinda new to MFP. I've had an account before for a long time but i wouldnt use it regularly. So I made a new one and I want to try and use it every day in the new year.

My goal is to lose about 25-30 pounds. I dont really have a goal date but I'd like to lose at least half of that by April, and then lose the rest over the summer.

Something I really need help with is snacking after lunch. I try to plan out three meals a day. Breakfast and Lunch are always fine, but then an hour after lunch I ALWAYS end up snacking. And not even because I am especially hungry...Anyway I usually then end up eating my entire days worth of calories or more all before 1 or 2 PM.

What are some things you do to keep busy to prevent that kind of mindless snacking?

Thanks!

Welcome Elle.

Have you tried planning a snack into your daily calories? Have you tried logging your entire day out each morning to include that afternoon snack you need?

During the week, I generally eat six meals a day- breakfast, lunch, and dinner are fairly substantial, and then Greek yogurt, nuts, trail mix fruit for snacks.

Elle_Coffee

i've tried the 3 meals and 2 snacks thing before but i kind of come from a history of disordered eating, so the more meals i plan for, the more i feel like i have to think about food and when im going to eat and what and how much...its kind of overwhelming and so if i can just focus on 3 substantial meals, its just less meals to worry about if that makes sense?

kczarnec

For me, I try to look at what goes on that time of day that might cause me to be snacking. Am I bored? Am I avoiding something at work? Those kinds of things usually help point me in a direction to figure out why I might be eating when not really hungry.

GingerLolita

It might be helpful to plan an afternoon snack. Small snacks can actually help your diet efforts.

Jestinia

This may sound strange, but I find skipping lunch keeps me from being hungry. I just have a big late breakfast and save my appetite for a big early dinner, unless breakfast was enough, in which case I sometimes save my appetite for the next day. I can easily have a 1500 calorie breakfast and not eat again all day.

Sunka1

no one wants to hear this but for me the thing that makes me get the munchies is coffee. Most people say it curbs their appetite but I have experimented many times and if I switch to green tea, it reduces my munching. Also try not to be afraid of fat (good fats). I had a decade of eating disorder and I got tot the point where I knew I was really hurting myself. Adding fats back in was scary as hell but really a huge part of the solution. Along with eliminating coffee, white potatoes, granola and anything else that for some reason sends me into overeating mode. Another thing that really helped me was trying to read at least a few minutes a day from a nutrition book or website. A book that really helped me was The Diet Cure by Julia Ross.

jigsaw_me

Thanks for all the tips!
I am a college student, and currently on winter break. so i have absolutely nothing but down time. When school starts again next week, I should have more things to keep me occupiedied, but I still tend to struggle on weekends when my schedule is less structured.

Maybe you need to look at doing some volunteer work on the weekends to keep yourself busy and more structured.

Elle_Coffee

i will try cutting back on coffee/drinking more tea. i definitely drink quite a bit of coffee, probably too much...and i know tea like green tea is way better anyway. thanks for that tip!

unFATuated

Hey there, welcome and best of luck with your goal for this year!

What do you eat for lunch? I found ensuring I have an adequate source of protein with my lunch keeps me satisfied longer than if I have only a small amount of protein or none at all. Ham, lean red or white meat, eggs, etc are all good options to add.

Otherwise, planning a snack in at your normal 'munchy' time can be handy too.

Amadbro

Don't eat so much

BertieGotSkill

If you can find some simple snacks, I think that could help. I eat a snack between my meals and that really helps with my appetite and I don't wind up overeating later. Try some packaged peanuts or whatever is easy to grab and stick in your bag.

SLLRunner

i've tried the 3 meals and 2 snacks thing before but i kind of come from a history of disordered eating, so the more meals i plan for, the more i feel like i have to think about food and when im going to eat and what and how much...its kind of overwhelming and so if i can just focus on 3 substantial meals, its just less meals to worry about if that makes sense?

I understand because I've been there. But, if you just plan your food to include that snack that you've been needing in the afternoon, and make sure you have your food for the day, then it might help you not to overdo it before dinner time. I am suggesting something healthy that you like-an ounce of almonds, or Green yogurt, or something small and simple.

Elle_Coffee

well i don't eat meat or dairy, so finding protein sources that are not also super fattening is difficult. in the past i have tried eating things like brown rice with vegetables, or a peanut butter and jelly sandwich.

HollisGrant

Snacking is my biggest problem especially at work where there are so many sweets.

Sometimes I psychologically want a treat. A hot drink in a beautiful cup helps (hot coffee, a new tea) or water with lemon slices.

Tell yourself you will go so many hours before eating again. Make it a personal challenge to go to dinner without eating.

Eat a piece of fruit like an apple or 1/2 ruby red grapefruit (low cal, about 50 calories for 1/2 --you can also buy mini red grapefruit)

Be sure the lunch is filling. You can add a lot of steamed greens like kale, collards, and spinach, which are filling and low calorie.

Get up and exercise instead of eating. Go for a walk outside, do calisthenics, or if you have a treadmill or exercise bike get on them instead of snacking.

edwardkim85

Hi there. So i'm kinda new to MFP. I've had an account before for a long time but i wouldnt use it regularly. So I made a new one and I want to try and use it every day in the new year.

My goal is to lose about 25-30 pounds. I dont really have a goal date but I'd like to lose at least half of that by April, and then lose the rest over the summer.

Something I really need help with is snacking after lunch. I try to plan out three meals a day. Breakfast and Lunch are always fine, but then an hour after lunch I ALWAYS end up snacking. And not even because I am especially hungry...Anyway I usually then end up eating my entire days worth of calories or more all before 1 or 2 PM.

What are some things you do to keep busy to prevent that kind of mindless snacking?

Thanks!

Drink a big cup of water before your lunch meal. you will be so full.

If this doesn't work, split your lunch into two and eat it as a snack.

You won't feel hungry if you drink lots of water right before you eat your lunch with the decreased amount.

HollisGrant

well i don't eat meat or dairy, so finding protein sources that are not also super fattening is difficult. in the past i have tried eating things like brown rice with vegetables, or a peanut butter and jelly sandwich.

You can get plenty of protein from beans and seeds. Canned beans have a lot of sodium which makes weight loss harder, but you can cook dried beans in batches, save them in the freezer or fridge, and then make a quick stir fry or stew. You can also cook them in a crock pot. Have fun and experiment with one or two new dishes.

I eat a lot of lentils. One cup has 18 g protein (the same as 3 eggs). They are inexpensive and don't require soaking. People lack an enzyme that makes the coating on beans hard to digest, but you can get around this if you soak them or add extra water and cook until they are very soft. I make batches of them, then stir fry some in a little olive oil with chopped vegetables like sweet onion and tomato. I also add a little spice (I am trying McCormick's Perfect Pinch line -- they have some that are no MSG, no sugar, no salt).

Watch out for soy products. Some of them are delicious and have high protein, like chocolate soy milk, but they can be very hard to digest. The soy products that are better for the body to digest are fermented, like miso and tempeh.

CariS001

Can you give an example of your standard breakfast and lunch?

blackmax78

sardines, tuna, hard boiled eggs, hummus, tahini peanut butter or peanuts, raw almonds... i'm liking the raw almonds right now myself... take a small hand full (1/4 cup) eat them one at a time... your jaw will start to ache before you are done! crunchy craving taken care of.

Elle_Coffee

i almost always always have oatmeal for breakfast, along with some chia seeds mixed in and maybe a piece of fruit like a banana or an apple. and always with a cup of black coffee.

lunch is not always the same. usually if i have time i will make some brown rice or quinoa (usually rice because its cheaper to buy) and then some vegetables like broccoli or carrots (or both). and then maybe also a piece of fruit with that as well.

then my after lunch snacking usually starts about an hour after lunch, with maybe some more carrots with hummus, and then it gradually gets worse, with crackers or pretzels with a lot of peanut butter, or if i have any sweets around, i will usually grab those. i try not to keep unhealthy things around when im at school, but ive been living at home for the holidays and there are just TONS of leftover cookies, and candy, and huge jars of peanut butter. peanut butter has really become a dangerous food for me to have around. for the last couple years, any time i have attempted to buy a 15oz jar in hopes of making it last, it's usually gone within 3 or 4 days. i dont even want to imagine the amount of calories and saturated fat ive consumed from peanut butter alone.

HollisGrant

i almost always always have oatmeal for breakfast, along with some chia seeds mixed in and maybe a piece of fruit like a banana or an apple. and always with a cup of black coffee.

lunch is not always the same. usually if i have time i will make some brown rice or quinoa (usually rice because its cheaper to buy) and then some vegetables like broccoli or carrots (or both). and then maybe also a piece of fruit with that as well.

then my after lunch snacking usually starts about an hour after lunch, with maybe some more carrots with hummus, and then it gradually gets worse, with crackers or pretzels with a lot of peanut butter, or if i have any sweets around, i will usually grab those. i try not to keep unhealthy things around when im at school, but ive been living at home for the holidays and there are just TONS of leftover cookies, and candy, and huge jars of peanut butter. peanut butter has really become a dangerous food for me to have around. for the last couple years, any time i have attempted to buy a 15oz jar in hopes of making it last, it's usually gone within 3 or 4 days. i dont even want to imagine the amount of calories and saturated fat ive consumed from peanut butter alone.

Track your protein and make sure you are getting enough in breakfast and lunch. I've heard it said that increasing your protein can help with cravings. Peanut butter has protein, so you might be craving protein. Also be sure you are getting enough good fat in your diet so you don't crave that, too, which is also in PB. Good fats include olive oil, avocados, nuts and seeds.

ScientificExplorerGirl

Everyone has given great suggestions for dietary changes to help with satiety so I will take a different approach.

Not sure what your daily schedule is but could you schedule some type of physical activity during your afternoon? This could be time for your workout, or even taking a nice walk.

elsyoommen

it sounds like your problem is boredom/downtime. It that is the case, schedule (non-eating) activities you enjoy or schedule your workouts during this time. If it's just the weekends you could schedule a weekly activity - i think someone suggested volunteering? another idea is to take a lesson in learning something new that you always wanted to learn - this could be anything from a language... to a musical instrument... a craft... or something physical like a dance class. If you are going to university there are probably lots options to choose from.

clairercoll

Someone has probably already suggested this - but I recommend that instead of planning out only the 3 meals, plan out the 3 meals AND a good afternoon snack. That may mean having to adjust calories or whatever for one of the meals a bit, but if you plan out a certain snack, you'll find it easier to just eat that instead of mindless snacking/grazing.

cwolfman13

just account for it....if you like to snack, plan for it and incorporate those calories into your daily. I have a snack pretty much every afternoon. You want your diet to work for you, not against you...going against the grain so to speak is a sure fire way to make you lose you mojo. The key to all of this is to learn to eat in a sustainable way...account for your calories and eat in such a way that you can sustain for life.

arl1286

It is unrealistic to think that I'm not going to snack, so I try to pre-log all of my meals AND snacks for the day. Especially my go-to snacks that I pretty much have every day (apple, carrots/hummus, piece of chocolate). It helps me keep on track.