Evening cravings!

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.).

The only time I struggle to control my night time eating is if I am below my misery line for more than 2 days in a row. This happens if life gets in the way or I am not fueling my activity effectively enough.

Many people want to lose their weight fast so regardless of how much they need to lose they select 2 pounds per week which creates a daily deficit of 1000 calories. That rate of loss is really for people with more than about 75 pounds to lose. For some people with that much to lose that deficit still drops them into misery and they need to select to lose even slower.

Others either do not log their exercise or do not eat back some of the exercise calories if they do. This also creates a higher deficit which can lead to binge-like overfeeds.

Still others think that the calorie goal line is the maximum they should eat and they keep trying to be under it and sometimes way under it. If a rate of loss was selected during guided set-up the calorie goal should include the deficit.

I am not saying any of these apply to you but a lot of people come through here with problems because they eat too little so it is usually worth mentioning.