Evening Eating Weakness !!
JustFindingMe
Posts: 390 Member
I am finding I have no problem eating healthfully, lots of fruit, veggies etc all day, being active and accountable, but as soon as 7 pm comes I feel almost obessed with food. All of a sudden EVERYTHING looks delicious, and it becomes a willpower struggle!. I would like to know if Im alone in this or have you experienced similar feelings?
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Replies
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I'm the same , nighttime is the worst for me. I just tend to eat fruit salads on a night if i feel the need to eat something.0
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I definitely have this issue too. Am trying really hard to come up with strategies. It's all about figuring out what you are using food to replace...0
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I have this problem as well. Really acting up lately.
When I have it under better control it's because I make sure to eat periodically during the day without going too many hours without a meal or snack and denying myself nothing combined with saving most of my calories for dinner.
this seems to work for me.
ETA: I also hydrate properly and having my steady caffeine intake at my scheduled times also keeps me on track. Man it's like I'm walking an effing tightrope when I see it all written out. OH! Almost forgot, when my sleeping schedule is normal it helps me stay on track too. One night of staying up too late or being waken in the middle of the night can lead to munchies over cals. Usually a banana both satisfies me and puts me back to sleep. It's a wives tale my godmother told me and I choose to beleive it placebo effect be damned. (side note someone on here said her grandma said the exact opposite, lol.)
ETA2: Just realized that reads as though I am using caffeine to control my appetite. I am not, I have to have the right amount of caffeine daily to avoid migraines. I'm somewhat sensitive I guess it's a trigger for mine. So what I notice is that on the days I don't do the caffeine right, like yesterday, I eat more.0 -
You could eat a big lunch so that you are still a little full by 7pm, or wait to eat till later and then have a BIG meal (within your calorie goal). Also if you don't want to eat but feel tempted you can brush your teeth and use mouthwash.0
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I tend to keep my meals small because I like to snack at night. I usually still have 300 other so calories left after dinner for snacks!0
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I have the exact same problem! It is a tough time to get through. I also struggle around 3PM.
I find a hot cup of tea helps, seems to ward off the need to eat ---- but it has to be caffeine free or I'll be up all night! Those 90 calorie Fiber One bars are good with a cup of hot tea There are many good flavors: lemon, chocolate chip, brownie.
Or I will have a cheese stick and some almonds and a glass of ice water with lots of ice (that makes it easier for me to drink!)
Shut down the kitchen completely. Brush your teeth. Tell yourself it is okay to feel a little hungry. Sit with that. Wake up in the morning and feel good that you skipped those nighttime snacks!0 -
I tend to keep my meals small because I like to snack at night. I usually still have 300 other so calories left after dinner for snacks!
Similar with me. I fit in an evening snack or 2.0 -
I want you to know that I think everyone is different and has different needs. In my experience, what you describe indicates that you are not eating enough throughout the day, and that by the end of the day your calorie deficit is too large, so you get very natural urges. If you're eating on average more than 1000 calories below your TDEE, then in my experience this can definitely lead to feelings of urges -- your body WANTS to eat at maintenance. It really does. We just tend to misinterpret the signals in some cases and mistake thirst for hunger and things like that.
That being said, I myself have two "natural" (for myself) eating patterns. (1) eat very small snack-y meals throughout the day, and a 1000 calorie dinner as late as I can. (2) eat a 1000 calorie breakfast late in the morning and eat very small snack-y meals the rest of the day. So let's say I'm talking about a day where I'm using the (2) style. If my breakfast wasn't large enough, and/or my snacks aren't large enough, I'll want to eat dinner later (or snack on junk after 8 pm). Where if I am eating in my (1) style, then if I don't get enough calories at my snacks and dinner, I get to 8 pm or so, and want to snack... even though I just had a HUGE-ish dinner. Because I'm eating at too big of a deficit, the huge-ish dinner, for me, just triggers the desire for MORE to fill that calorie deficit I've let become too big. If I intend to have energy to perform during my workouts, and not have weird urges and binges, then I know I need to only average around a 500 calorie deficit per day. Any more, and it just isn't sustainable for me, personally.
There's many strategies. This is just mine. I hope you find what works for you and is sensible.0 -
I binge eat in the evenings so basically struggling with the same thing. Mine isn't hunger or emotion just boredom. I've decided tonight I'm starting some things to keep my hands busy after dinner, like playing video games, drawing, heck I'll even take up knitting like a granny if I have to. Lol :laugh:0
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Someone earlier mentioned brushing your teeth, and as simple as it sounds, it usually works for me. At around 8:30 I figure out what I'm bring to work for lunch tomorrow and do any prep I need to. Then I sit down with a cup of mint tea and one small piece of dark chocolate (whatever brand I have on hand, I pick a less than 100 cal size serving). When I'm done with that I brush my teeth.
It usually works!0 -
Unless you have a medical reason, there is no reason to not eat at night. The body does not have a clock that says you can't eat after a certain time. Because of my second job sometimes I don't eat dinner until 10pm and this has not hindered my weight loss in any way. And my biggest meal is dinner. If I didn't eat at night I'd only average about 1000 calories a day and that's about what I burn a day in activity.0
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I peeked at your diary and your protein is VERY low. You are not even hitting MFP's minimum suggested amount. If you are hungry at the end of the day, try getting more protein. I have my macros set at 40/30/30. That puts me at about 100 grams of protein per day. I heard a theory once that we continue eating until our protein requirements are met. That often leads to over eating, because most of the foods eaten are low in protein. It's a wild guess theory, but makes sense to me.0
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This is a HUGE problem for me right now. I know it comes from 2 separate issues. !) I'm not sleeping well. I'm in grad school and I just took a big promotion. I am super stressed out and I wake several times during the night. Often I walk downstairs to get a (not so healthy) snack around 2am. 2) I don't eat enough during the day on many days. By the time I get home I am ravenous. But, since I still have school work and a family to contend with, I rarely get any form of a "dinner" until 8pm or later. While I try to keep healthy things like almonds and protein bars at work, I am far too busy and wound too tight to eat much.
I have gained a few pounds in the last couple weeks because of this issue and I don't know what to do about it. Sometimes, I also think that I am eating to comfort myself and deal with the stress when I otherwise wouldn't feel the need to eat. I know exercise would help calm me but if you have any suggestions on how I can fit a workout into 12 hour workdays, grad school, and 3 kids PLEASE share because I am exhausted, frustrated, and at a total loss.0 -
With all the exercise I do I can eat around 1750 cals.
That goes. 430 cals breakfast in which I include my day's semi skimmed milk allowance, 300 - 400 lunch, 150 - 200 snack about 4pm, 70 for a small Pernod at 6pm, 400 dinner at 6.30pm, that leaves me 300 - 400 cals to eat later at about 8.30 - 9pm. I usually have some fruit stewed in stevia and some plain yoghourt, then maybe a piece of cheese if calories allow.
After that you have to tell yourself the dsy is over!
If I am starving at bedtime I eat a couple of indigestion tablets like Rennies. I find that takes the edge off.
Good luck. Also remind yourself " hunger is not an emergency."0 -
I peeked at your diary and your protein is VERY low. You are not even hitting MFP's minimum suggested amount. If you are hungry at the end of the day, try getting more protein. I have my macros set at 40/30/30. That puts me at about 100 grams of protein per day. I heard a theory once that we continue eating until our protein requirements are met. That often leads to over eating, because most of the foods eaten are low in protein. It's a wild guess theory, but makes sense to me.
Can you suggest a high protein but low fat, low calorie snack? I have a really hard time hitting my protein goals while staying under my 1200 calories and 24 grams of fat.0 -
This is a HUGE problem for me right now. I know it comes from 2 separate issues. !) I'm not sleeping well. I'm in grad school and I just took a big promotion. I am super stressed out and I wake several times during the night. Often I walk downstairs to get a (not so healthy) snack around 2am. 2) I don't eat enough during the day on many days. By the time I get home I am ravenous. But, since I still have school work and a family to contend with, I rarely get any form of a "dinner" until 8pm or later. While I try to keep healthy things like almonds and protein bars at work, I am far too busy and wound too tight to eat much.
I have gained a few pounds in the last couple weeks because of this issue and I don't know what to do about it. Sometimes, I also think that I am eating to comfort myself and deal with the stress when I otherwise wouldn't feel the need to eat. I know exercise would help calm me but if you have any suggestions on how I can fit a workout into 12 hour workdays, grad school, and 3 kids PLEASE share because I am exhausted, frustrated, and at a total loss.
If you aren't getting enough calories in during the day, and this leads you to be ravenous and overeat at night, then I suggest keeping something like Ensure or protein powders around at the office. I'd personally rather eat some almonds or an apple, but if i'm going into a meeting and I know I'll be hungry if I don't eat, it helps me to drink a protein shake. No one knows what's in my water bottle... YMMV. This is just my thoughts for you.0 -
I peeked at your diary and your protein is VERY low. You are not even hitting MFP's minimum suggested amount. If you are hungry at the end of the day, try getting more protein. I have my macros set at 40/30/30. That puts me at about 100 grams of protein per day. I heard a theory once that we continue eating until our protein requirements are met. That often leads to over eating, because most of the foods eaten are low in protein. It's a wild guess theory, but makes sense to me.
Can you suggest a high protein but low fat, low calorie snack? I have a really hard time hitting my protein goals while staying under my 1200 calories and 24 grams of fat.
fat free dairy (greek yogurt, cottage cheese), protein shake.
But you could change your goal for fat, unless your doctor has told you to stick with 24 g. I mean, you could probably go to 40 g without any problem. That would be 30%, if I'm doing the math right.0 -
I peeked at your diary and your protein is VERY low. You are not even hitting MFP's minimum suggested amount. If you are hungry at the end of the day, try getting more protein. I have my macros set at 40/30/30. That puts me at about 100 grams of protein per day. I heard a theory once that we continue eating until our protein requirements are met. That often leads to over eating, because most of the foods eaten are low in protein. It's a wild guess theory, but makes sense to me.
Can you suggest a high protein but low fat, low calorie snack? I have a really hard time hitting my protein goals while staying under my 1200 calories and 24 grams of fat.
Chicken has lots of protein and if you eat skinless breasts it is also low in fat
You may also be at too aggressive of a deficit at that calorie goal0 -
Thanks.
Unfortunately, a lactose allergy makes a lot of things like yogurt impossible for me. I have tried hard boiled eggs, lactose free cheese, nuts, and I have had some luck finding a vegan/dairy free protein powder (although it's super expensive). Things like eggs & nuts are high in fat, so that adds to the fat intake issue.
I'm trying to lose about 8 to 10 lbs. I am 5'2", currently 122 lbs. So, I try to stay under 1200 calories a day and 24 grams of fat. I have had others tell me that is too low but it worked for me for awhile and I am an accountant....I'm pretty sedentary. For awhile I was trying to go low fat, low carb & very high protein but, with the stress & no time to workout these days, I'll try whatever isn't going to make me blow up.0 -
Thanks. Unfortunately, a lactose allergy makes a lot of things like yogurt impossible for me. I have tried hard boiled eggs, lactose free cheese, nuts, and I have had some luck finding a vegan/dairy free protein powder (although it's super expensive). Things like eggs & nuts are high in fat, so that adds to the fat intake issue.
I'm trying to lose about 8 to 10 lbs. I am 5'2", currently 122 lbs. So, I try to stay under 1200 calories a day and 24 grams of fat. I have had others tell me that is too low but it worked for me for awhile and I am an accountant....I'm pretty sedentary. For awhile I was trying to go low fat, low carb & very high protein but, with the stress & no time to workout these days, I'll try whatever isn't going to make me blow up.
Do what works for you. Chicken and turkey breast are low fat, if that's what you're into. But like I said, there's no reason to stick to 24 grams of fat, if you want more and your doctor hasn't told you to lower your fat intake. Just my 2 cents. YMMV.0 -
I eat my largest meal for lunch. I eat dinner (a bit smaller) between 7-7:30. Then I go for a long walk. I make a deal with myself that once I leave the house----> no more food. I am usually not hungry when I come home----> sleep!
The only time I am still hungry after my walk is when I did not eat enough calories throughout the day!0 -
Yes, I have to allow for a "bedtime" snack of some kind of carb like slice of toast, rice cakes, banana (honorary carb) or I can't sleep. When hungry in evening earlier sometimes I eat vegetables.0
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I do have very little knowledge as to what my macros should be at. When I originally joined here about half a year ago it was with the intent to eat keto. That didn't work for me personally but I did like that my ratios were figured out for me. Now that Im looking at calorie intake and health, im really at a loss as to what percentage each should be at. I will try either eating more or eating more protein. Im thinking upping my protein will make me stay full longer.
Going to cook some chicken right now! :flowerforyou: 0 -
Do what works for you. Chicken and turkey breast are low fat, if that's what you're into. But like I said, there's no reason to stick to 24 grams of fat, if you want more and your doctor hasn't told you to lower your fat intake. Just my 2 cents. YMMV.
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Thanks! I appreciate any suggestions people have. Lately, I haven't been staying that low with my fat intake. Most days in the last couple weeks I am in the 30s to 40 just because something like a handful of nuts is something quick & easy to grab. Chicken or some sliced turkey is a good option, you're right about that.0 -
I'm no expert, but I've heard that .7 or .8 times your weight in lbs is the number of grams of protein you should eat to preserve muscle. I view the MFP goal as a bare minimum for me.
Eggs, turkey, chicken, nuts & seeds, string cheese, yogurt, quinoa, brown rice, protein powder, peas, and edamame are all great sources of protein. Eggs really aren't that high in fat unless you have some kind of a health issue, and for me at least they really fill me up. Nuts & seeds are high in fat, but you need some fat to keep your body working properly and they pack a ton of good stuff in a small package!0 -
I am definitely an evening eater. I just plan for it. I log my entire day the night before and go ahead and log usually at least 300 calories for evening snacks. Then I spread the rest out throughout the day. If you know you are a nighttime eater, try this.0
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Night time is the worst for me too.. I always find myself craving salt at night. I could eat perfect all day long but then as soon as 8:00 pm rolls around, I want junk. I resist as long as I can but if I really feel like I need something, I just take a serving of crackers. I don't buy junk food.0
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same here - I like to snack on almonds, prawns and reduced fat cheese at night when I'm watching tv so I try and make my evening meal lower in calories to stay within my daily allowanceI tend to keep my meals small because I like to snack at night. I usually still have 300 other so calories left after dinner for snacks!0 -
This is also my issue!! I don't have any tips, just want to chime in to add this to "my topics" to bookmark for later.
I find I too can eat perfectly all day, but then the end of the day comes and all bets are off. I've identified at least part of the problem is that's the time the kids are in bed and finally "my time." I think psychologically, I feel like I deserve some sort of "treat."0 -
I wanted to add another something to this.
It took me about 2 years to lose 100 lbs. And nearly every day I ate a square of dark chocolate as my afternoon treat at work. And every night I ate a small bowl of ice cream (eventually I switched to sugar-free, to cut the calories further). Almost every day. Of course, I'd obviously fit those "treats" into an overall calorie goal for the day. But I got to "look forward" to the planned treat. And this helped me not snack on other things, knowing I had ICE CREAM waiting for me at home if I didn't run thru that McDonald's drive thru to get a shake or some fries.
Sprinkling cocoa or cinnamon on top of the sugar-free ice cream helped make it seem more of a treat.
Honestly, any craving or quirk you have, many of us have been thru it and either (1) worked thru it until the urges passed, (2) found a substitute, or (3) just fit the craving into our day. We all have different personalities and different hormonal/emotional needs.0
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