How do you keep from Night binge eating ?

I can't stop eating carbs at Nighy and I don't know what to do or how to stop these cravings. I eat well until after 6 pm and then it's like something clicks in my head and I can't stop munching. I'm 60yr old and need to lose 20 pounds. Any suggestions would be great!!
Answers
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evenings are the hardest for a lot of us. What helps me is making sure I’ve had enough protein and fiber during the day (so I’m not truly hungry at night), and then planning a satisfying evening snack instead of trying to fight it. Sometimes just knowing I can have something takes away the “all or nothing” feeling. A cup of tea, brushing my teeth early, or keeping busy with something non-food also helps curb the mindless munching. You’ve got this…
5 -
All good advice above.
Also, don't buy the snacks that trigger you, or if they are also there for others in the house, at least put them out of sight and harder to reach. Put other things at eye level. If you must snack, better it be on fruit, popcorn (no butter!), protein bar, granola bar, greek yogurt, rice cakes, etc. They might fill you up with 200 calories, which is probably a fraction of what a binge might be.
You should also take into account if your daily calories and macros until then have been sufficient, as that may contribute to cravings.
3 -
Another possible contributor to evening cravings is sub-ideal sleep quality or quantity. I know that sleep issues become even more common in our age group (I'm 69) and can be tougher to solve. But if there's sub-par sleep quality/quantity, this is worth working on for possible help with managing cravings, as well as other health benefits.
As we move through the day, getting farther from the previous night's sleep, fatigue accumulates. When we're fatigued, the body is likely to seek energy. Food is energy, and sweets/carbs are quick energy. Voilà, cravings!
For some people, stress reduction (if possible) or stress management techniques may also help, too. Stress adds to fatigue, so if we can reduce or eliminate some stressors, or counter them, that can improve the situation sometimes.
I don't know what your current weight loss plan is, but a very aggressive plan - fast loss, very low calories - may also be a contributor. Slower loss may feel frustrating, because it takes a long time to show clearly on the scale. But slow loss helps manage our appetite, reduces physical stress on the body from the calorie deficit, can make it easier to stick with a plan long enough to lose the total amount we'd like to lose.
You might also try using a new, positive habit to break the post-6PM snacking habit: Walk around the block, do some stretching, do a creative activity of some kind. It's a distraction, and usually it's easier to break an undesired habit by replacing it with some more positive new habit.
I do want to be sure, though, that you know there's nothing wrong with eating after 6PM. It's a myth that eating close to bed turns all those calories into body fat. If you like snacking in the evening, save some calories for that, and pre-plan some pleasant but perhaps lower-calorie snack options ahead of time: Hot herb tea, popcorn, raw veggies with yogurt dip, etc.
I think you can figure this out. Someone here once called the weight loss process a series of problem-solving opportunities. I think that's true, and that it makes it sort of like a game: If I try this, does it work? If that didn't work, what else could I try? Keep trying, and usually some useful tactics will fall into place. Folks here are great at offering ideas, things that worked for them . . . but what works for us as individuals is our own personal experiment.
Best wishes - IME, success is more than worth the effort it takes to accomplish it!
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My first suggestion when others say they are binging or having severe cravings like that is for you to really sit down and re-go over your daily calorie goal estimates and make sure you are actually eating enough.
If MFP gave you 1200 calories as your daily goal, for example - it's like you simply are actually hungry.
But all that is dependent on your own stats, your accuracy with logging food/workouts, etc.
If you're fairly certain your daily calorie goal is enough and it's truly a craving - then I'd recommend finding some way to portion out the things you are craving. Example - if you binge on potato chips and end up eating the entire bag….I'd try portioning them out into smaller bags. Getting one out when you feel the craving - and adding something else to it that adds either protein and/or fiber. Eat that and then brush teeth and go to bed.
See if that starts helping in curbing the whole loss of control. I personally have never found NOT keeping food items I like/want around to be a successful way to stop any type of overeating/binging. I'd also point out that I am far more likely to eat far more than I need during times of stress. So … trying to find ways to lower your stress, get better sleep will usually help to some degree.
2 -
I'm never hungry in the morning but it kicks in once I eat.
So I dont eat until early to mid afternoon so I have plenty of calories and the macros available for later in the evening when I am hungry and while my brain might be insisting it needs all the carbs, if I eat protein first such as Greek yogurt with my favourite protein powder and raspberries in it then I dont have much room for the carby foods and something small like a wafer bar will hit the spot
I'm not a great sleeper, have to be medicated to sleep so I take it at 7pm with my magnesium so I'm tired enough to sleep between 10 and 11pm and won't be awake at 3am searching for biscuits lol
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For me, if I know I'm going to be hungry in the evening, and I'm trying to stay within my calorie goal, I will leave room in my calorie budget so I can have a PRE-PLANNED snack that evening.
So for example, my daughter bought these Mochi ice cream ball treats. They are like 80-90 calories each. I know I wanted one so just left 100 calories in my alotment for the day so after dinner I could have a treat.
Good thing about MFP is you can eat whatever ytou want you just have to keep it within your goals!
The key is to have a snack that you have already planned out and have in the house ready to go, not eat up to your calorie goal by dinner then start grazing all over the pantry like a madman!
3 -
plan for a snack during this time. Find a good option that you like. I personally like rice cakes with peanut butter. It satisfies the crunch and sweet craving for me.
1 -
Since I retired, I typically don't have breakfast although I may have 20g of almonds or a small bag of mixed nuts on my way to a walk if I think lunch will be late. I have a moderate sized lunch which always includes a generous amount of protein and fibre. My main meal is in the evening, usually after 7pm - always a lot of veg and some protein - but I follow it with cheese on (thin) crackers or yoghurt with chia seeds and berries or both if I've had an active day. You could argue that I'm just building my snacks in but, this way, my protein (and fibre) intake through the day plus the volume of my evening meal ensures I'm full. That won't work for everyone, but you may want to check that you are eating sufficient protein per day; many people find that protein helps them feel fuller for longer and limits the desire to snack. Failing that, find low cal options to snack on and leave sufficient calories in your day to account for doing so. You might also find that having a glass of water and then waiting 15 mins helps too - are you really hungry or are you actually thirsty?
1 -
have a tall glass of water!
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For me, bingeing is a sign that stress is acting on my subconscious. I’m not feeling it in my brain but it’s eeking out of my brain via a binge. When I figure out what’s going on then I can address the problem or at least try to control the binge. That’s just me.
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All of these are great suggestions. I've done many of them myself. I was almost 300 lbs, and now under 200!
Another thing to help is to ask yourself, "Am I hungry?" If you are not hungry, ask, "Am I bored?" I found both were an issue. The hungry part (YES!) was helped as suggested above, I increased my protein and fiber during my meals, as well as leaving 300 calories so I could eat something. Skinny Popcorn was wonderful. I no longer struggle with the hungry part. There's another aspect, "if we are bored." Find a hobby you can work with. If you like doing puzzles, it'll keep you distracted, if you enjoy coloring, painting, etc.3 -
throw the carbs out of the house. not there.. no carbs to binge.
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Don't keep snacks around, eat enough protein during the day, but most importantly, CHANGE YOUR SCHEDULE! If you usually are sitting around and obviously bored enough to be thinking of snacks, then go for a walk instead or do some house chores etc.
2 -
I know it sounds silly, but I do my nails. Either completely taking off polish and doing all the steps or just adding a fresh coat of color and top coat. I know it is a small thing, but I can't snack with wet nails.
2
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