I eat so well until 5 and then all hell breaks loose
katermari
Posts: 137 Member
I eat so well during the day, then 5 hits i get home and all hell breaks loose.
how do you stay on track!
how do you stay on track!
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Replies
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What do you consider "eating well"? It's quite possible you don't eat enough calorie in the beginning of the day and that makes you more prone to binging later on in the day. Maybe trying to eat a bit more earlier will help with this.12
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Also could be boredom. I started walking at a park after work. Takes up about 3 hours of my time, and when I get home it's time to shower, cook dinner, eat and a little tv before bed. I used to eat away my evenings too, and distracting myself helped a lot.12
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Honestly, I don't go home. I go to the gym. If I have unstructured time like that, I go off the rails too.
I get my workout in, make and eat dinner, prep my clothes and food for the next day and go to bed.4 -
Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.3
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sammidelvecchio wrote: »Also could be boredom. I started walking at a park after work. Takes up about 3 hours of my time, and when I get home it's time to shower, cook dinner, eat and a little tv before bed. I used to eat away my evenings too, and distracting myself helped a lot.
i need to do this!1 -
quiksylver296 wrote: »Honestly, I don't go home. I go to the gym. If I have unstructured time like that, I go off the rails too.
I get my workout in, make and eat dinner, prep my clothes and food for the next day and go to bed.
i go to the gym in the morning, but maybe i need to switch to after work so i do not have this issue.2 -
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Cutemesoon wrote: »Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.
i will leave the house and buy the junk secretly1 -
Cutemesoon wrote: »Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.
i will leave the house and buy the junk secretly
So maybe there is something in your life that is triggering it. Are you sad, depressed or stressed? Are you drinking enough water during the day? I ask because I notice I mistake hunger for thirst.2 -
Cutemesoon wrote: »Cutemesoon wrote: »Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.
i will leave the house and buy the junk secretly
So maybe there is something in your life that is triggering it. Are you sad, depressed or stressed? Are you drinking enough water during the day? I ask because I notice I mistake hunger for thirst.
i went from drinking 5L to drinking nothing but tea.
i am beyond stressed right now, but for once my depression and anxiety are okay.1 -
Only thing that helps me is to save calories for a snack and go to bed early.1
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I do OMAD (one meal a day) so the damage I can do in one evening meal is pretty limited. Of course it IS possible to go into a calorie surplus with one meal, but if you don't keep actual junk food in your house it's pretty difficult. I only buy meat, fish, veggies, avocados etc.
You could consider OMAD, which if you stuck to an evening meal would give you more calories to play with; and if you had your one meal at lunch/late lunch would move all your eating window to a time you don't find so problematic.2 -
Cutemesoon wrote: »Cutemesoon wrote: »Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.
i will leave the house and buy the junk secretly
So maybe there is something in your life that is triggering it. Are you sad, depressed or stressed? Are you drinking enough water during the day? I ask because I notice I mistake hunger for thirst.
i went from drinking 5L to drinking nothing but tea.
i am beyond stressed right now, but for once my depression and anxiety are okay.
Maybe you should tackle your stress. It could be the cause of your binging. Where are you at 5pm? Work? At home on the couch? Trying to unwind from work? I've identified where I am when my binging happens and look for things to keep me busy so I won't go overboard.0 -
I agree with people saying you should tackle your stress/depression/anxiety. Cognitive behavioral therapy has been immensely helpful for me, in both changing my habits and identifying why I made those coping-mechanism bad habits in the first place.
As far as solutions in-the-moment, how do you feel about Pre-logging all your meals when you wake up? When I create a plan for the day, including a moderate and delicious dessert to look forward to, I find it much easier to eat well.2 -
I have a similar situation but with going out. During the workweek it's 12 hour workdays, then gym, errands, house chores, meal prep, dinner, shower, chill, bed...I have absolutely no problem there. But when Saturday rolls around- oh boy I wake up at 7am and knock all that stuff out by 11 and then usually find myself at some social event drinking beer and eating garbage til 2am.
It's pretty clear that it's unstructured time is the issue.2 -
Cutemesoon wrote: »Cutemesoon wrote: »Cutemesoon wrote: »Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.
i will leave the house and buy the junk secretly
So maybe there is something in your life that is triggering it. Are you sad, depressed or stressed? Are you drinking enough water during the day? I ask because I notice I mistake hunger for thirst.
i went from drinking 5L to drinking nothing but tea.
i am beyond stressed right now, but for once my depression and anxiety are okay.
Maybe you should tackle your stress. It could be the cause of your binging. Where are you at 5pm? Work? At home on the couch? Trying to unwind from work? I've identified where I am when my binging happens and look for things to keep me busy so I won't go overboard.
i am hoping that when my move ends next week the stress goes along with it.
i am in the middle of moving for the first time, in a new relationship and a new position at work.
plus bordum0 -
gallicinvasion wrote: »I agree with people saying you should tackle your stress/depression/anxiety. Cognitive behavioral therapy has been immensely helpful for me, in both changing my habits and identifying why I made those coping-mechanism bad habits in the first place.
As far as solutions in-the-moment, how do you feel about Pre-logging all your meals when you wake up? When I create a plan for the day, including a moderate and delicious dessert to look forward to, I find it much easier to eat well.
Excellent idea! Pre-planning might help. After imputing meals for the day & seeing the allotted calorie count used up, that might be a deterrent for someone to binge eat. It's one of the reasons why I've had to go back to logging.
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quiksylver296 wrote: »Honestly, I don't go home. I go to the gym. If I have unstructured time like that, I go off the rails too.
I get my workout in, make and eat dinner, prep my clothes and food for the next day and go to bed.
^This. If it works for you to exercise in the evening, I have found it keeps me on track. I go straight from work, whether or not I have a meeting to stay late. This way, I get 1-2 hours of exercise, then shower, go home, fix dinner and get ready for tomorrow. I am absolutely terrible with unstructured time at home.1 -
Well then this is a good place to start. Trying to eat too little can be counter productive, as for many people over restricting leads to binging. Focus on a reasonable calorie goal, make sure you are getting enough protein fat and fiber, eat back some of your exercise calories, and find ways to keep yourself busy in the PM. If there are specific foods you can't moderate, consider keeping them out of the house for a little while until you get your good habits in line.1 -
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For me it was all about finding that true motivation and remembering why i wanted it. Then it was much easier for me to stay focused..0
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I agree. This is a huge downfall for me as well, I try not to keep comfort or junk food around for that exact purpose.Cutemesoon wrote: »Following because the same thing happens to me. It's mostly boredom tho. I've decided not to buy my comfort foods. So when I feel a binge coming on, I doubt I'd wanna binge on fruit or veggies.
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I find it important (for me) to have an afternoon snack. Sometimes it's just a small apple, or a couple of crackers with cheese - whatever I feel like that works into my day.
If not, I get ravenously hungry and want to eat everything in sight.0 -
i would say eat more, decrease your deficit. increase your protein intake, exercise in the evening for a little, great stress relief and helps manage hunger signals, have snacky things in the house that you can eat that will not derail your efforts. i have rice crackers, carrots, etc around to munch on while i cook etc. i also find it very helpful to have a vege heavy dinner. you can eat a lot and be full without to much of a calorie wack. 'too much' carbs a find tend to make me want to eat more2
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thank you everyone! last night i didn't binge!!!!3
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Before you head home, write down your goals. Remind yourself why you are doing this and that will be in the back of your mind1
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i sit at a desk its hard!!!0 -
Change your routine. Somehow your brain associates being home at five with eating a treat or comfort food. So shake up your routine by doing errands on the way home from work..or going to the gym to work out, or visit someone. What I do is work late..I find if I get home at 6:30 or 7... I can busy myself cooking something healthy for dinner..eat at 8...and then I'm home free for the night. If I don't work late.. I stop off at Target or the grocery store and pick up stuff I need or just kill time.1
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