Serious, Major Self Control Issues
Ati13
Posts: 10 Member
This probably doesn't surprise many of you here, but as it turns out, I got fat because I can't control myself lol.
It's been several weeks since I was able to make it through a day without overeating. I've gained several pounds back of the 12 I had lost.
Night time is the killer. I do very well at meal times, but when you're a night owl you get HUNGRY between dinner at 5 and bed at 11:30 or 12:00 am.
I need some help getting back on track. I have health reasons to eat better and lose weight, but they aren't very motivating when the hunger strikes lol.
All advice appreciated.
It's been several weeks since I was able to make it through a day without overeating. I've gained several pounds back of the 12 I had lost.
Night time is the killer. I do very well at meal times, but when you're a night owl you get HUNGRY between dinner at 5 and bed at 11:30 or 12:00 am.
I need some help getting back on track. I have health reasons to eat better and lose weight, but they aren't very motivating when the hunger strikes lol.
All advice appreciated.
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Replies
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I'm the same, late night snacker (and I don't normally eat dinner until 6.30). I'm trying healthier snacks (fruit, dates) or making a very thick smoothie. And if I still want to eat, a chew gum. Maybe 'reserve' a couple of hundred calories to use late at night and you don't have to feel guilty then.0
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I had this problem. Ask yourself these questions "how hungry am I? Is it my stomach that is truly hungry as in rumbling hunger or is it emotional hunger to satisfy my taste buds? how am I feeling? what am I really craving? Is it because I am tired and what I really need is sleep? not food. Is it because I'm thirsty and the body needs water, not food.
If you really are (stomach) hungry, have a yogurt with a few walnuts or a hot chocolate milky drink to settle those hunger pangs so you can sleep without suffering. Mindful eating and also meditation is what I practice and it really does help with binge eating.0 -
I used to chew gum when I felt hungry. I found it fooled my brain enough to buy me time until my next scheduled meal. Most gums are less than five calories, but maintain flavor for a good deal of time and can fill a craving. I eventually quit the gum altogether, but it's the only thing I can recommend.0
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Move your meals later in the day. Late lunch, very late dinner.0
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in your pic you look like it thats why i say so0
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LynndyStarr wrote: »in your pic you look like it thats why i say so
Huh? That's fat Mac from Its Always Sunny. I put it up when I was diagnosed with prediabetes because Mac having "diabetis" is one of the best episodes lol. In what universe is that profile pic anorexic? Or were you even talking to me? Or were you being facetious? I'm so confused! Lol
I am definitely the opposite of anorexic.
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oh sorry wrong thread sorry dude .....but try this menu for a day to jump start your weight loss-Breakfast, Orange or Apple Juice. Lunch -Fruit Juice and a Fruit salad. Dinner-Glass of water and an apple. Trust me it works.-5
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I am a true night owl, going to bed at 3 or 4 am. I am also not a morning person, so not a big breakfast eater.
What I do is have dinner about 7:30, then have a set amount of calories for a midnight mini-meal. ( I am not a snacker)
It is all about shifting your calories around to suit your needs.
Cheers, h.0 -
I had this problem. Ask yourself these questions "how hungry am I? Is it my stomach that is truly hungry as in rumbling hunger or is it emotional hunger to satisfy my taste buds? how am I feeling? what am I really craving? Is it because I am tired and what I really need is sleep? not food. Is it because I'm thirsty and the body needs water, not food.
If you really are (stomach) hungry, have a yogurt with a few walnuts or a hot chocolate milky drink to settle those hunger pangs so you can sleep without suffering. Mindful eating and also meditation is what I practice and it really does help with binge eating.
Thanks Coco_Bee reading ty his really helps.
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I find that if I spend an hour at the gym or a group exercise class after work then I am less likely to snack. I think having pushed myself to the limit physically gives me the determination to not screw up the hard work! I'm far more likely to reach for the chocolate on a day where I haven't exercised.0
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You CAN control yourself, you are just not choosing to do so.
You can train yourself not to be a night eater. Here's what helped me:
1. Eat substantial meals early in the day, with significant protein.
2. Stay VERY well hydrated. If you are a larger person or more active, 8 glass a day might be be nearly enough.
3. Eat dinner later. There is no rule that you need to have dinner at 5PM. I like to have a light dinner between 8-10 PM. An alternative to that would be to plan/budget for a snack later at night.
4. Establish an earlier bedtime and be as consistent about it as possible. Sleeping pills or a nightly Benedryl might be helpful--obviously something to run by your doctor before you try it.
5. Exercise regularly. If you put a lot of effort into exercise, it's not so tempting to ruin your progress by overeating.
It takes about 3 weeks to start establishing new habits. If you can force yourself to stay on track for that long, you might see progress.
Good luck!0 -
LynndyStarr wrote: »in your pic you look like it thats why i say so
Huh? That's fat Mac from Its Always Sunny. I put it up when I was diagnosed with prediabetes because Mac having "diabetis" is one of the best episodes lol. In what universe is that profile pic anorexic? Or were you even talking to me? Or were you being facetious? I'm so confused! Lol
I am definitely the opposite of anorexic.
I love It's Always Sunny in Philadelphia.. It's funny when you think that we're all on here talking weightloss, and that guy gained 50 pounds just to play fat mac.
Anyway, I have the same problem. I eat dinner, and unless I've been particularly diligent with my food choices that day I don't tend to have much left for after dinner snacking. I used to eat dinner between 5 and 6. But then when you think about it, if you eat at 6 and go to bed at 12, its SIX hours since you've last eaten, and it's no wonder your hungry.
I personally have moved to dinner to around 7 ish, and try to keep anywhere between 80 - 120 calories left over so I can fit in a couple of crackers if I'm really that hungry before bed time.0 -
ATI I suggest taking small steps at a time. Establish a small rule for yourself (for example no chocolate candies after 9pm) and work from there, most likely small steps are easier to keep and gradually you can increase your goals. it's like exercise if you're a runner you won't start from running 26 miles your first day, maybe you will jog 5 minutes, walk 5, jog again, etc...same way with self control, little steps0
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Being a night owl ...does that mean you sleep later in the morning? I have a friend who stays up until 2 or 3 am and then sleeps until 11 am or so. She then gets ready for work at 1pm. Works until 10 pm. I asked her if she does her cleaning, laundry, exercising during these late night hours and she laughed at me.
It seems to me she needs to adjust life to her work/sleep habits.0 -
Personally, I usually have dinner at 5pm too, and most of the time I'm fine afterwards. Sometimes I'm not but I ignore the hunger because I know it might lead to eating too much... On the rare days when I'm so hungry that I just can't think about anything else, I eat (and yeah I end up going way over, like last night, but it's hormones - shouldn't be a problem for you, lol).
Anyway, make better choices during the day (more protein and good fat, less carbs), or leave calories for a nighttime snack. And adjust your calorie goal so you don't end up starving every single night. No diet is going to work if you're starving all the time. There's nothing wrong with setting your goal to 1.5 or 1 pound a week, if it's going to make you stick to it instead of making you want to quit and overeating at night.0 -
Make sure you're not confusing hunger with thirst and have a large glass of water first and/or plan some calories in for some supper/a snack try and work with your schedule. I always make sure i have some cals left for a biscuit or similar in the evening because i know i will want an evening snack.0
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So what do you do in the 6-7 hours between dinner and bedtime? Many people here would be envious to have that much free time to exercise. If a 5 o'clock dinnertime is inflexible, plan for four meals.0
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After I've reached my calorie goal for the day (after my evening snack), I too find that I sometimes want to keep snacking. If I brush and floss my teeth, that usually works for me. Its easy for me to say "no thank you" when my mouth is nice and clean. I also know that if I am overtired, I am very tempted to keep snacking. Sometimes I just lay down and go to sleep.0
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tequila5000 wrote: »After I've reached my calorie goal for the day (after my evening snack), I too find that I sometimes want to keep snacking. If I brush and floss my teeth, that usually works for me. Its easy for me to say "no thank you" when my mouth is nice and clean. I also know that if I am overtired, I am very tempted to keep snacking. Sometimes I just lay down and go to sleep.
There's a difference between 'wanting to keep snacking' and being genuinely hungry though...0 -
I like to eat 4 meals a day. small breakfast, and the rest of the meals have equal calories. I like having something in my belly before I go to sleep.0
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I had the benefit of the support of a therapy group as I lost weight. Here's a list of tips to help you figure out what is happening during your night-time hungers.
http://www.myfitnesspal.com/blog/jgnatca/view/halting-a-binge-session-715131
You've called it hunger. Is it hunger, or habit? Is it hunger, or craving? Is it hunger, or boredom? If it really is hunger, change your eating patterns to allow for a controlled evening snack. You might cut back on a mid-day meal for instance to compensate.0 -
By the way, many African cultures stay up to the cooler wee hours of the morning, and have their dinner between 8:00 and 10:00 at night. That might work for you.0
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I know I can control myself, I've done it before. I honestly do feel totally out of control after dinner these last few days, though. Like, I'll decide to have some carrots for a snack and when I come to I've had carrots and crackers and cheese and made dessert and eaten too much of that and I'm standing back in front of the fridge again...
And then I realize I've shamed myself and my family and sort of want to jump off a bridge a little bit. I resolve to do better tomorrow. Have a healthy breakfast. Restrain myself at lunch. Cook something healthy for dinner. And then blow it 4 hours after dinner
Exercise is awesome, and I'm totally down to put more effort in there
hydration is something I'm weak in, so I'll give that a go today. Protein too... I was just going to have an apple a low fat banana muffin for breakfast, but I think I'll add in some nuts or an egg. Thanks!azulvioleta6 wrote: »You CAN control yourself, you are just not choosing to do so.
You can train yourself not to be a night eater. Here's what helped me:
1. Eat substantial meals early in the day, with significant protein.
2. Stay VERY well hydrated. If you are a larger person or more active, 8 glass a day might be be nearly enough.
3. Eat dinner later. There is no rule that you need to have dinner at 5PM. I like to have a light dinner between 8-10 PM. An alternative to that would be to plan/budget for a snack later at night.
4. Establish an earlier bedtime and be as consistent about it as possible. Sleeping pills or a nightly Benedryl might be helpful--obviously something to run by your doctor before you try it.
5. Exercise regularly. If you put a lot of effort into exercise, it's not so tempting to ruin your progress by overeating.
It takes about 3 weeks to start establishing new habits. If you can force yourself to stay on track for that long, you might see progress.
Good luck!
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He did it in three months, too. And then LOST it in three months. Freaking insane.
I have two small children, so I think saving snack calories is more feasible than moving dinner within 20 minutes of bed time lol.ellarishee wrote: »LynndyStarr wrote: »in your pic you look like it thats why i say so
Huh? That's fat Mac from Its Always Sunny. I put it up when I was diagnosed with prediabetes because Mac having "diabetis" is one of the best episodes lol. In what universe is that profile pic anorexic? Or were you even talking to me? Or were you being facetious? I'm so confused! Lol
I am definitely the opposite of anorexic.
I love It's Always Sunny in Philadelphia.. It's funny when you think that we're all on here talking weightloss, and that guy gained 50 pounds just to play fat mac.
Anyway, I have the same problem. I eat dinner, and unless I've been particularly diligent with my food choices that day I don't tend to have much left for after dinner snacking. I used to eat dinner between 5 and 6. But then when you think about it, if you eat at 6 and go to bed at 12, its SIX hours since you've last eaten, and it's no wonder your hungry.
I personally have moved to dinner to around 7 ish, and try to keep anywhere between 80 - 120 calories left over so I can fit in a couple of crackers if I'm really that hungry before bed time.
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No, it means I go without enough sleep until I can catch up on the weekends lol. I have to be up for work at 7:00. I get my kids ready for school, get ready for work and take lunch around noon. I get off work between 3:00 and 5:00, get home and make dinner. Then lose all semblance of self control around 8:30 or 9:00 lol.Being a night owl ...does that mean you sleep later in the morning? I have a friend who stays up until 2 or 3 am and then sleeps until 11 am or so. She then gets ready for work at 1pm. Works until 10 pm. I asked her if she does her cleaning, laundry, exercising during these late night hours and she laughed at me.
It seems to me she needs to adjust life to her work/sleep habits.
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I'm a chick, I just love the "diabetis" episode of It's Always Sunny, and that profile pic helps remind me why I'm doing this in the first place. Hormones are very much a problem for me lol. Maybe that's what's up these last few days...
Protein is a challenge for me, but I know for sure it helps. I just need to find sources that work for me.Personally, I usually have dinner at 5pm too, and most of the time I'm fine afterwards. Sometimes I'm not but I ignore the hunger because I know it might lead to eating too much... On the rare days when I'm so hungry that I just can't think about anything else, I eat (and yeah I end up going way over, like last night, but it's hormones - shouldn't be a problem for you, lol).
Anyway, make better choices during the day (more protein and good fat, less carbs), or leave calories for a nighttime snack. And adjust your calorie goal so you don't end up starving every single night. No diet is going to work if you're starving all the time. There's nothing wrong with setting your goal to 1.5 or 1 pound a week, if it's going to make you stick to it instead of making you want to quit and overeating at night.
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I get in my workout, do my second job (if I can get a keyword to write about... I'm an SEO content creator by night and a property manager by day), take care of my kids, cook, do the grocery shopping (which I basically have to do every day because SOMEONE *glares at husband* doesn't like to shop for more than a day at a time), take the puppy for a walk, clean, help with homework, then I crash and get really lazy and don't do squat lol.kozykondition1 wrote: »So what do you do in the 6-7 hours between dinner and bedtime? Many people here would be envious to have that much free time to exercise. If a 5 o'clock dinnertime is inflexible, plan for four meals.
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OP, try pre-logging your days, and including something you will enjoy eating in those dangerous hours. I always leave 200-ish calories for a snack at 10PM, because I can't fall asleep if I haven't eaten for more than a couple of hours.
Also, as @jgnatca mentioned, is it really hunger or habit that keeps you eating? Whenever it is late and I know I ate plenty of food for the day but I start to fixate on pretzels or ice cream or whatever craving is taking a turn, I make myself get up and do something that needs to be done, like finish unloading the dishwasher, or pick out my clothes for tomorrow. Or I'll make myself a cup of mint tea, which tastes a little sweet and keeps my taste buds busy. If after that i still feel hungry, I have at least taken myself out of the mindless eating mentality and have a better chance of not over-doing it. It doesn't ALWAYS work, but it does a lot of the time.
And if you have one of those nights where you still go overboard, the most important thing is not to get so discouraged and mad at yourself that it turns into a week-long slide. Everyone has bad days, and one bad day here and there is not the end of the world. So use it as motivation to stay on track tomorrow, rather than guilt to fuel another bad day.
Good luck!0 -
No, it means I go without enough sleep until I can catch up on the weekends lol. I have to be up for work at 7:00. I get my kids ready for school, get ready for work and take lunch around noon. I get off work between 3:00 and 5:00, get home and make dinner. Then lose all semblance of self control around 8:30 or 9:00 lol.
You are tired. I get really bad at making good decisions when tired, hungry or thirsty.
Priorities -
Air
Water
Food
Sleep
Other Stuff
Take care of your basic needs and everything else gets easier.0
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