When the sun goes down...

AurraSing23
AurraSing23 Posts: 23
in Motivation and Support
When I am in a routine (M-F at the office) I do really well. When I have meetings to attend, I can resist the treats provided (and there is always something) with just something to drink.

Then I get home, and I can't seem to stop eating. Any suggestions for overcoming boredom or just habit eating? For what its worth, I am usually reading a book (reading is something I really enjoy). And I am usually at home by myself.

Suggestions? (Please don't be mean--I am looking for suggestions because I can't seem to be like a Nike commercial and "just do it"). Thanks!

Replies

  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    What is your calorie goal? Are you sure you are meeting your body's nutritional requirements with your present diet?

    Depriving yourself of certain nutrients can cause a release of the hormone, grehlin, and cause you to feel overly hungry.
  • Pearsquared
    Pearsquared Posts: 1,656 Member
    I try to plan what I eat at night so I at least have something. I was a pretty horrible night-eater, and it has helped to know I can still eat at night, just in more controlled portions.
  • CBrook04
    CBrook04 Posts: 107
    The beginning of every day I log my nightly snacks first then work the rest of the day around it. I can have all the willpower I want during the day but once my daughter goes to sleep & my tv shows come on it's a little different. I don't have a whole lot at night but I do allow for 100-300 calories during the night. A personal size popcorn of 100 calories seems to do it for me. Eating slower was a big thing for me.
  • Samstan101
    Samstan101 Posts: 699 Member
    I know what you mean. I've slightly amended my evening routine so that I do more stuff (laundry, gardening etc) - stuff that I'd normally leave until a weekend. It keeps me active and also frees up fun time at the weekend. Plus I try and have some calories spare and fruit in the house so if I do sit and watch TV I can have some treats (tonight is mini Haribo, yesterday was cherries). I'm still perfecting a routine that works and is sustainable (as I'm usually tired after work!).
  • toughmudderMN
    toughmudderMN Posts: 129 Member
    Are you Eating breakfast? I had the same issue where I would eat like crazy once I got home in the evening. I found that If I ate more during breakfast I wouldn't have the urge to pig out once I got home.
  • ks4e
    ks4e Posts: 374 Member
    I cannot see your diary to offer my input, but I used to have a similar problem years and years ago. I was more of a nocturnal eater and would often just have coffee from 6 am to 5 pm. By the time I got home, i would eat a HUGE meal and snacks that would take an hour to eat, and then be sluggish the rest of the night.

    Try to pepper your day with healthy snacks throughout the day to avoid binging at night. Also find a hobby/activity to keep yourself busy when you are home. Not just reading, as I found that I would usually read and eat at the same time. Try an activity that is a bit more physical, perhaps, or get outdoors to clear your head and stay away from the food. I discovered that once I started exercising at night, I felt more accomplished and wouldn't want to eat a lot afterwards.

    You can also try just stocking healthy foods in your house to avoid overeating unhealthy things. Good luck!
  • Fitnin6280
    Fitnin6280 Posts: 618 Member
    Truth be told, I am the same way! So, I try to make sure I have plenty of calories left in the evening. I try for 800-900. Then, I can eat the same dinner my family does, and I can have a snack or two after. Now, I know some say not to eat after a certain time, but for me it doesn't matter. I have tried not eating after 7:00 and not worrying about it. There was no difference in my weight loss. You just have to see what does and does not work for you. Good luck! :smile:
  • CBrook04
    CBrook04 Posts: 107
    Are you Eating breakfast? I had the same issue where I would eat like crazy once I got home in the evening. I found that If I ate more during breakfast I wouldn't have the urge to pig out once I got home.

    This as well! I've never been a breakfast eater, now that I make sure I have breakfast everyday I find myself able to control what I eat at night. Weird, but it may have a connection. :/
  • sunshyncatra
    sunshyncatra Posts: 598 Member
    Log your evening snack ahead of time so you save calories for it. I have a huge bowl of popcorn with butter just about every night because I plan ahead for it.
  • oscarsson
    oscarsson Posts: 32 Member
    I like the idea of doing weekend chores in the evenings! Good tip.
  • AurraSing23
    AurraSing23 Posts: 23
    I like your idea of staying busy! It sounds like you understand how it is to come home from work tired. How do you get yourself moving? Any self talk scripts I can steal?

    Also--what goes through my head a lot is "what does it matter, this is how it is". Anything to drive this away? Literally the scale has just gone up in the last 15 years and I've never lost more than 10 pounds and its always come back. Having the low thyroid has created a vicious cycle of being tired, not being active, gaining weight.

    I weight 15 pounds less than I did Nov. 30, 2012. I am glad about that. I want more, I hope for more. I am having trouble knowing there is so far to go.
  • AurraSing23
    AurraSing23 Posts: 23
    OK--Here's the plan.

    1. I will eat breakfast.
    2. I will try to do a chore or something more active than reading (something I can't do and eat at the same time; hands busy)

    Question about that big bowl of popcorn as a snack--how do you count the calories/carbs etc. and still make this fit in a day?
  • CBrook04
    CBrook04 Posts: 107
    I have 70 lbs I would ultimately like to lose. I start off wanting to reach 25 lbs. All the small numbers add up & will eventually become a big number. The way I look at it is every day is a small step towards the bigger picture. Without having willpower & dedication for these individuals days, the big picture will not come together. & if you slip up one day (that day was yesterday for me) you just forget about it & continue what you were doing before the slip up. I tried losing weight before & thinking "why does it matter what I do now, this is how it is & this is the way it's going to be." .. I talked myself out of believing I couldn't achieve anything. But the matter of the fact is, anyone can do it. We are our worst enemies.
  • AurraSing23
    AurraSing23 Posts: 23
    And I will try to track...the goal set by MFP seems hard. Only 1220. Plus how do you account for a salad? Do you measure and record each thing? I'm a detail oriented person and it bugs me not to know what to put in...so then I don't put in anything and end up not tracking all day.

    Yes I am a mess trying to learn to use these tools--but the doc suggested my efforts would be supported by this site/tracking, so here I am. :wink:

    (I've lost 15, I've lost 15, I've lost 15--repeat until sufficiently motivated, I guess.)
  • sunshyncatra
    sunshyncatra Posts: 598 Member
    Question about that big bowl of popcorn as a snack--how do you count the calories/carbs etc. and still make this fit in a day?

    5 tablespoons (before popping) of air popped yellow popcorn and one tablespoon of butter are 319 calories. Sometimes I have less or more depending on the day. My goal is 1450, and my three meals and one daytime snack tally are 200-400 calories each. It general works out for me.
  • sunshyncatra
    sunshyncatra Posts: 598 Member
    And I will try to track...the goal set by MFP seems hard. Only 1220. Plus how do you account for a salad? Do you measure and record each thing? I'm a detail oriented person and it bugs me not to know what to put in...so then I don't put in anything and end up not tracking all day.

    Yes I am a mess trying to learn to use these tools--but the doc suggested my efforts would be supported by this site/tracking, so here I am. :wink:

    (I've lost 15, I've lost 15, I've lost 15--repeat until sufficiently motivated, I guess.)

    Some people are strict about measuring and weighing. Calories are an estimate, so I don't go super overboard about that. I just use my best guess or measure a few times until I can eyeball it. Lettuce is generally low calorie, so it wouldn't make much difference if you were off on that. It's all the toppings that add up. I do tend to measure out the higher calorie toppings like nuts and cheese.
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    This sounds crazy, but take up knitting, crocheting, sewing or cross-stitching. It is completely impossible to eat while doing any of those things. You can sit on the couch in front of the tv with some needles and yarn in your lap, and as long as your hands are occupied, you won't think about eating as much. Also chewing sugar-free gum really helps, especially if it's really minty flavored.

    ETA: If you do this, you also have the added bonus of having a fun skill you can use to make gifts. Not only did you resist snacking away for eight nights in a row, but oh, look, you also just finished a cute patterned pot-holder/scarf/sock/baby bootie/blanket that you can give away at next shower you're invited to. :)

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