Fitness Minutes: (145,446)
12/21/13 10:11 A
I have a couple of games on my tablet that I play all the time. My wife calls it her competition! LOL It has kept me from eating a few times.
Fitness Minutes: (55,957)
564 12/21/13 5:18 A
I play Scrabble on my ipad.
Fitness Minutes: (14,387)
219 12/19/13 4:01 P
Like someone else said, knitting and crocheting do keep me out of the fridge.
I love sweets, so sometimes I will weigh some dark chocolate chips, almonds, and pretzels and seperate them into little ziploc bags. Then, when I am craving chocolate, I have a little snack ready. It keeps me from going crazy, and its low calorie, and also has some nutrition.
Also, I put in all my baking recipes, but with a blended apple to replace the oil, and cut them up into small servings so that I can still have them.
Sometimes, though, I really want to indulge. Like with Egg Nog, especially. So, then I have to eat a lot less and just plan to have at least 1 cup of it.
Its hard, but its getting easier. I love to see all of the great suggestions on these message boards, and I hope this adds to the great advice on here!
Fitness Minutes: (10,988)
12/19/13 3:52 P
I have found that I will never stop snacking at night. It's just something I do and have never been able to control. Instead I eat smaller lunches and dinners so that I can snack at night and not go over my caloric intake.
I also find that keeping my hands busy is a great way to avoid oversnacking. I, for example, took up crocheting.
12/19/13 9:06 A
I've gotten in the habit of having a huge glass of ice water each evening. My tummy is full enough of water to not have an empty feeling. If I want something warm I have a collection of different teas to fit any mood.
Also, reading, excercising and journaling have been self care things to help unwind and take care of my emotions so I'm not just running to the fridge for everything.
I do typically have a snack in the evening but it's something I typically plan for. I'd rather have a small lunch than to skip my evening snack.
Fitness Minutes: (10,227)
12/19/13 4:42 A
I drink tea or a cup of hot chocolate at about 7:00 pm
my issue is reverting back to my defaults; Instead of a protein rich breakfast; I do toast and jelly Trying to keep more veggies on my plate than the starch Though now that its cold, I will have a cup of hot tea or coffee at night as my treat....that does satisfy.... Plus; reading the boards and finding tips, and keep working on it!!
Fitness Minutes: (45,342)
1,317 12/19/13 1:44 A
Fruit. Although the calories mount up, the scales and tape measure remain static!
Fitness Minutes: (145,446)
12/18/13 3:04 P
My wife and I used to have a bad habit of eating ice cream every evening. When I started back here I knew that was a bad habit I had to break, but I still craved something in the evening. I have been eating frozen fruit bars. It seems to satisfy the need for something to bite and chew, and only has 70-90 calories. I would prefer to eat nothing, but most days this holds me over til the morning.
Fitness Minutes: (50,489)
914 12/16/13 3:12 P
I drink a big glass of v8 juice every night. I go for 12oz, which is 75 calories and gives me a good dose of potassium, which I almost always am deficient in, and a couple of servings of vegetables.
Another thing I do to prevent over eating at night is I get on SP and calculate how many minutes of exercise I would need to cancel out the foods I am wanting to eat. Usually seeing that number, especially since I have already worked out that day, will get me to make another choice...
Fitness Minutes: (31,713)
2,093 12/16/13 12:29 P
Great ideas everyone. I plan to try some of them.
I can't drink tea late or I will have to get up at night to pee!
Fitness Minutes: (16,395)
1,280 12/15/13 5:17 P
That is an excellent idea! I will try that!
12/15/13 2:35 A
I comfort eat a lot! I also do a lot of boredom eating, it's one of my biggest challenges.
Fitness Minutes: (165,473)
12/14/13 6:28 A
Evening comfort eating is my problem, especially coming home tired after a long working day. Recently I realized I need warmth and comfort, and it doesn't have to be food. My emergency plan is : 1. coming home, make a jumbo cup of fruit tea 2. while tea is cooling down, lie down in the bedroom and do 15 minutes of deep relaxation 3. drink the tea 4. and make and eat dinner only after I have finished the tea
This always works - the problem days are those when I just don't want to do this ; )
I know I eat late, and can't go from 5 p.m., to 8 a.m. without food, so I just have breakfast at 8 a.m., a snack at around noon, and lunch at 4 p.m., and dinner around 10 p.m. I PLAN to eat late
As long as calories are accounted for, the time you eat them is unimportant. If you think eating a snack may cause you cravings, it is probably best not to eat them, but if it is treated as a smaller 4th meal, and keeps you in your overall ranges, then enjoy it.
One thing to remember is that habits can be changed in 3-4 weeks. So a food that is your favorite today, can be replaced by switching to another food, and adhering to it for 3-4 weeks. I tend to get something like a 1/2 apple, an oz of macadamia nuts, 170 g raspberries/blackberries, or cheese, It fits into my goal macronutrient ranges, and hasn't caused me any cravings, so I don't see any problem.
Most days though, my dinner is my last meal, but I don't eat it at 5-7 p.m., and starve myself for 12 or more hours. I won't go more than 10 hours without a meal. The biggest problem with comfort eating, is that it usually does not fit into your diet, and is a choice that we make when we start to feel a bit hungry, and something we crave. It messes up our macronutrient ratios, because it is high in carbs + fat, like sweets. What the snack is, matters more than how many calories, or what time you eat it.
Like many others, a cup of herbal tea does it for me. However, it has to be the "right" tea -- that is, one that is quite flavourful. My favorite is half and half citrus and berry mix. It has a natural hint of sweetness that doesn't make my sugar levels go wonky, and is special enough to feel decadent.
Fitness Minutes: (28,685)
89 12/12/13 1:01 P
Exercise! I know it sounds a little bit harsh and sometimes even I have to make a big effort to go to the gym. Usually comfort eating happens when, after dinner, you feel a "little space" that you have to fill, this usually tends to become some "extra luggage" with your diet efforts. When you exercise a little after dinner you are more conscious of your body and soon you realize that you really didn't want a piece of chocolate or a cookie. Sometimes comfort eating also happens because you feel stressed about something, reading, walking or taking a bath might calm you and let you see things with another perspective and therefore limit your food intake during those hours.
Hope this helps.
Fitness Minutes: (3,954)
12/12/13 7:42 A
I have to have an evening snack or I just don't feel satisfied. Like other posters, I plan for my evening snack and include it in my tracker. On a good day I get an entire chocolate croissant. Sometimes only half a croissant or a couple of cookies. Sometimes it's a bowl of cold cereal or oatmeal. I never skip my snack.
I also drink a hot cup of tea if I'm still craving something and I'm really done for the day. That helps by filling that spot in the stomach that just demands something warm and comforting.
I really like the suggestion for brushing and flossing afterwards. I'm going to try that.
12/11/13 12:29 P
I have tried playing computer games which as been good as fas as not eating at night as it is fun and keeps hands. However, I think it is getting hard to do because it hurts my eyes(I work with the computer during the day).
I think I will have to be more selective about using the computer at night but it does keep my hands busy. Maybe I will try phoning some friends(I got to bed at 8:30-9:00 so it is early).
12/11/13 12:20 P
I tend to eat at night and I am trying to work on eating nothing, I mean nothing after 5 pm because if I eat one thing, it leads to another....and another ...
12/11/13 11:57 A
I seem to have a sweet craving after dinner. If I try to replace it w/ something else.. I am still craving sweets after I eat the other thing so thats just extra cal. cause I end up eating something sweet anyway. I eat something sweet (like 2 cookies) w/ lots of water to make them stretch. I find it very hard to eat slow and savoy my food. Gods not throught w/ me yet !
I have to have a late night snack before bed or I can't sleep. I always track this snack (popcorn, or honey nut cheerios) in my tracker first thing in the morning because I know I'll have it. I always have room for it now and don't have any guilt over eating late. (I also still lose 1# a week by staying within calories with my 9:30pm snack).
I've recently started hula hooping each night in front of the TV - it's fun and literally impossible to snack at the same time (I also usually brush my teeth before I start hooping so I'm not tempted to pop anything in my mouth afterward.)
I try not to eat after 7pm; no good ever comes from it. I have a mug or 2 of tea and get out of the kitchen. My husband lost 50 # last year by breaking his evening snack habit. I am on my way. Sometimes I go to bed hungry but I am OK with that.
12/10/13 5:59 A
Great, great posts. Keep them coming!
I need to establish a new routine after dinner. Spontaneous eating is sabotaging my weight loss efforts and is no longer comfortable.
My plan for tonight is to have a cup of tea immediately following dinner. View my SparkPeople Goal Board. Enjoy a small planned snack. Brush and floss my teeth. And as my friend suggested put a period at the end of eating for the evening.
Fitness Minutes: (45,342)
1,317 12/10/13 5:03 A
I binge on fruit, which doesn't do much damage! For my late night snack to help me sleep, I have a mug of lite Horlicks (malted milk) with low fat milkunder 200 cals. I track it in the morning so I don't get a nasty surprise later! At some stage during the day I treat myself to a chocolate fix, at the moment a one portion brownie, see recent recipe, 94 cals. I followed the example of another reviewer and have made the mix in bulk. When my body craves something, I usually trust it. My weight remains stable, 2 kilos above my revised goal, and at my original goal. I had wanted to shed those 2 kilos by Christmas. It may take till Easter. That's OK.
Fitness Minutes: (36,254)
12/10/13 12:37 A
I try to stretch or take a hot bubble bath instead if I need "comfort food" in the evening before bed.
12/9/13 7:21 P
My personal strategy has been to replace comfort eating with comfort "treating." Instead of going for the physical feelings associated with swallowing food and being full.... i go for the "pampering sensation" of giving myself something REALLY really good. In appropriate portion sizes.
For example - I could chomp down a bag of Cheezies. Lots of chewing and swallowing, yes, but it's just a strong salty flavour masking cheap industrial corn and canola oil. Nothing very special about it, other than "familiarity".... it's just not special... it's "something to eat" but it isn't much of a "treat."
So instead, I go to the fancy deli and pick up a few little pieces of fancy artisan cheese. The stuff that I never used to buy for myself because "it's so expensive!" - welll when you look at "volume" - yes it is... for $4 I could get a family size bag of cheezies, or a tiny little block of fancy cheese! At first, the cheese seems a poor value - but then I remember, I'm trying to eat less anyways, so the smaller-volume item is actually really more what i want and need anyways.... AND on top of that... $4 worth of fancy cheese, you just don't eat that in one sitting. Nope, instead, you cut it up into little pieces (like they would give you on toothpicks as samples at the deli).... put it on a fancy plate, might as well make it look nice, yes? Add a few grapes or slices of apple or a couple of olives... maybe a sliver of bread... and voila a fancy antipasto appetizer. Maybe I even pour myself a half-glass of nice wine to sip along with it.
I can make an ounce of cheese and 3 ounces of wine last a really long time - totally savour the flavours and feel utterly treated and pampered. And suddenly, cheezies are the last thing from my mind.
Quality over quantity. If cheese isn't your thing, well, how about chocolate? Instead of downing 3 rows of oreo cookies or a family size mars bar... get some good quality dark chocolate, or go to a chocolatier and spend the buck-fifty on one of those hand-made dark truffles. Savour and enjoy. Treat yourself. You will feel more special, you will enjoy it so much more than the "mindless downing of little debbie snack cakes."
Fitness Minutes: (50,489)
914 12/9/13 6:25 P
I make a hot cup of sugar free apple cider. It's more satisfying than tea for me.
12/9/13 4:43 P
I made a wonderful discovery last week. I'd cut up a pineapple and put it in the fridge. Well, I didn't fancy it straight out the fridge so I popped some in the microwave - for a few seconds longer than I intended. What I discovered was that hot fresh pineapple is actually a wonderful and very healthy low calorie comfort food. With Greek yogurt and honey it's even better - depending on how many spare calories you have.
Fitness Minutes: (18,443)
12/9/13 2:57 P
I eat dessert fairly regularly (I make cookies six at a time and have two near nightly), after that I tend not to be hungry at all. If I am I usually have a banana or some popcorn. Otherwise I drink tea or the occasional coffee or cocoa.
12/9/13 10:11 A
A cup of tea after dinner.
12/9/13 8:41 A
a cup of low fat, sugar free cocoa can be very comforting
Same with me. A comforting cup of tea or coffee later in the evening. I make sure I eat enough during dinner not to feel hungry later in the evening.
Fitness Minutes: (74,765)
5,489 12/8/13 8:57 A
I do the cup of tea thing. It warms me up, and I put just the teeniest little bit of honey in it.
Fitness Minutes: (3,518)
102 12/7/13 10:26 P
I'm working at replacing my evening wine with herbal tea. Red Zinger has just a hint of sweetness to it.
12/7/13 6:04 P
Popcorn is a whole grain - who knew? I love it, love it. The 99 restaurant chain puts a bowl of popcorn down at your table as soon as you sit down. I found out that is the point when I want to send everyone home and stay and eat that bowl full of popcorn all by myself!
Edited by: ALGEBRAGIRL at: 12/7/2013 (18:05)
12/7/13 2:40 P
I don't think there is anything wrong with eating after dinner, if you budget in the calories, etc. into your daily plan. Especially if this is how your body works. Every one's body is different.
I don't eat breakfast. I'm simply not hungry. I don't get hungry until 4 or more hours after I've woken, today it took me almost 6 hours to eat. I usually have 2 snacks, plus lunch and dinner. It's up to me to make those 2 snacks be healthy and fit into my daily "budget" that I allow myself.
I love popcorn for snacking as it's low in calories, but provides good fiber which helps me feel full.
12/7/13 2:28 P
I just try to minimize the damage. It's winter, I'm up late - very late - at which point I actually use food to 'keep me going' on whatever project I'm trying to accomplish. I have my eyes on the prize, so to speak, which is finishing whatever I'm working on and getting to bed!
Hot and savory is what I want. Not a carrot stick, which is cold and fine any other time... but not for that time. Don't want to cook. Don't want to interrupt my work. Don't want to clean up. So, a quorn burrito was my comfort food last night. Burrito contained spicy sauce, quorn, refried beans and corn. Hot and savory - does it for me. 380 calories. 4 grams of fiber, 99 calories from fat and only about 20 of those fat calories came from saturated fat. Sodium not too bad (22% daily requirment).
God bless my microwave oven.
With a big glass of water, that's my 'comfort food.'
are you incorporating your comfort foods elsewhere in your diet? if you aren't do so. say you're like me and you love mac and cheese. that's fine and dandy but it's a lot of calories for not so much food. so instead of leaving it to be a smaller portion to fit in the calorie range you need, tweak the recipe so that you're getting more food for fewer calories. when i make mac i use about an ounce of dry pasta, a whole zucchini chopped up to be about the same size as the pasta and milk and cheese. it's a lot more food for not as many calories. or i'll add spinach, broccoli or cauliflower to the pot of pasta. or i'll add salsa, peppers, onions, tomatoes and black beans. so it takes something i like that's not so great and it incorporates nutrients and things i actually need in there. so instead of sitting down with chips, i'll plan to have nachos. the kind of nachos that include a bean based chili and lots of vegetables.
beyond that, the best advice is to do something else. if you know you like comfort eating at 8pm, plan on doing something that tends to distract and absorb you at 7:45. find a craft that keeps your hands messy so that it's harder to eat. cleaning anything yucky or offputting also can help.
I have found that it doesn't matter what or how much I eat during the day, my body only seems to get hungry in the evenings. I've quit fighting with it, and now plan to have most of my calories from dinner until bed. I still eat small, regular meals and snacks earlier, but I end up eating a lot less overall when I plan around my body's schedule.
As a general rule, I have a dinner of around 300-400 calories, split a bowl of air-popped popcorn (80g un-popped with a Tbsp of butter and salt) with my partner about an hour after dinner, sometimes have a square of dark chocolate or a 70-calorie yogurt bar shortly after that, and have a hot cocoa (skim milk, 1 tsp of maple sugar, and 2 Tbsp of natural cocoa powder) right before bed.
This routine leaves me feeling satiated, and has the added bonus of letting me relax enough that I no longer have issues with insomnia.
It's a really individual thing, but you might find that planning your intake to allow you a regular evening snack actually might work better than fighting yourself to not eat in the evening.
Hope you figure out what works best for you!
Fitness Minutes: (2,155)
12/7/13 11:22 A
I stopped cold turkey and didn't replace it with anything. Mindless eating's no good for me! Food doesn't leave the kitchen unless it's properly portioned out in a bowl or on a plate, and snacks are planned for. All I did was set those couple of simple rules for myself, and constantly remind myself of the reasons why, until the habit was gone. I could write a 20-point list of other things I did do and didn't do that I think helped (I spent more internet time than TV time myself and it's a little more mentally engaging than TV not to mention keeps your hand busy; I made sure people didn't offer me food; I had cut down greatly the amounts of snacky-type items I was eating under any circumstances, so my body wasn't constantly being reminded of them; and so on ...) but that's all it is at its root.
What works for me often is to have a nice hot cup of tea to sip on. Sometimes I also have an apple or a couple clementines. It seems to satisfy my urge to nibble on something while watching TV. When I was going to Weight Watchers, I'd get the 1 point bars and have one with a small glass of skim milk.
If I'm having a particularly difficult time, chewing a stick of sugarless gum also would keep me from snacking.
12/7/13 9:44 A
Comfort eating is an old established habit after dinner for me and replacing them with new habits is a challenge. What small changes and/or new habits have you made to address this issue?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.