jeagogo wrote: »
Ditto above. Especially if you eat dinner at around 5-6 and then stay awake until 10-11. Throughout the rest of the day it's pretty normal to get hungry again if you haven't eaten for 5 hours, so why would evening be all that different?
I tend to eat a smaller meal or snack right after work and then have supper a bit later in the evening to help stay satiated until I go to bed.
It may also be a case of not eating foods that are giving your body what it needs nutritionally, too. If you aren't already, I recommend tracking macros and seeing whether you are hitting your targets there. Finding the right balance of nutrients can be helpful with curbing cravings.
AnnPT77 wrote: »
For me, it helped reduce evening cravings if I got a sound breakfast with adequate protein, then good protein levels through the day. This isn't universal, but I'm not the only one I've seen say they experienced this.
Also, a thing to think about is that hunger sensations can sometimes result from accumulated fatigue, which of course tends to be at its highest toward the end of the day. If this is the case for you, some things that could help with those cravings would be striving to get adequate good-quality sleep routinely; adopting stress-management techniques that work for you if your days are stressful (stress is fatiguing/depleting); keeping exercise at a frequency/duration/intensity that's energizing rather than fatiguing for the rest of your day (then gradually increasing if you wish to keep a bit of challenge as you get fitter).
Many people like to save some calories for evening snacks, which is a good strategy for those who sleep better with something in their stomach (and a bad one for people for whom that causes acid reflux or poor sleep ). The idea that "eating after X o'clock" will inherently hinder weight loss is a myth.
Another thing to consider is whether your cravings are really hunger-related, or have a component of habit or boredom. If it's habit, it's usually easiest to change an undesired habit by replacing it with a new and desirable one. For a snacking habit, that could be something like a cup of tasty herb tea instead of calorie-laden snacks, or taking a few minutes for some relaxing stretching.
Or, for new habits or to address boredom-related snacking, it can be a good plan to revive an old hobby, or adopt a new one. Particularly good are hobbies that require clean hands (sketching, needlework, playing a musical instrument, etc.) or create dirty ones (painting, gardening, carpentry, etc.).
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