Fitness Minutes: (74,443)
3,293 8/9/13 5:54 P
I used to be a night-snacker too. My natural tendency is to want to go without any food until the afternoon and then I stay up late and have cravings or want to cook a big meal. Some things that seem to help:
1. Eat breakfast. 2. Have the majority of daily carbs at breakfast, along with some good protein. 3. Start working on your daily water quota early in the day. 4. Add more fiber and protein to your diet generally. 5. Eat a dinner that is no/low carb. 6. Go to bed as early as you can and sleep instead of eating!
The last few pounds are hard and slow going. I've been stuck at 10-15 pounds away from my goal for a while. This is not an unusual experience.
I am concerned about your total calorie intake, but also the nutritional content of your diet. I see no mention of meat/protein, calcium-rich foods, whole grains, fruits, or a variety of veggies.
I am also concerned with your "fear" of eating 1200-1550 calories to meet your needs and the possibility of gaining weight.
I encourage you to meet with your doctor for a complete physical. Discuss the diet you have been following, and the amount of time you have been using this approach for weight loss. Ask your doctor for a referral to see a Registered Dietitian who specializes in weight loss and eating fears.
Becky Your SP Registered Dietitian
Fitness Minutes: (12,886)
8/9/13 7:12 A
I totally agree with Sunshine. Air popped popcorn in microwave with Presto popper is my nightly friend. Only I do mist with EVOO and add a very small touch of fine sea salt to mine. I keep my total calories to about 1200-1300 as I am only 5'3" and 61 years old. But loss with evening snacking is definitely possible. My popcorn is my reward for a day of healthy eating!
Thanks guys, so much, for the awesome advice. Seems my SP is between 1200-1550 calories a day and I've been going below that on average. What I've done is eat a bowl of Special K or some other type of cereal that has more health benefits than sugar. If I don't do that, I'll eat a Special K meal bar. After doing this, I'll wait a bit for it to digest then go out and do my exercise and burn it all off in the 1:50 minutes that I'm doing my routine.
Lunch... well, that really doesn't happen for me but the few times I do get something it is usually a meal bar to take the edge off. Dinner time comes early for me because I understand that eating dinner earlier helps with weight loss so dinner time for me is between 4:30-5 PM. Dinner generally consists of meat and veggies and the portions are controlled. Admittedly, I'll eat a lot of veggies when they are in the house. It is not uncommon for me to eat a piece of meat and a CAN of cut green beans with nothing on them. One can of cut green beans warmed with nothing added equates to about 90 or so calories according to Green Giant.
By doing this I am able to get full without the high calorie count. I drink water mixed with Mio (flavored water enhancer with 0 calories for those who do not know what it is) throughout the day. After dinner, I'm fine but when evening comes around I start hankering for something to snack on.
When I reviewed my account to see how to make it public I wasn't able to find much information on how to do that but I think in order to make this happen I have to make a personal page of some sort. Getting back to the SP range, 1200-1550 calories a day seems rather high. I'll be honest with you guys, when I was doing this and tracking my intake, I lost about six pounds then the scale wouldn't move anymore. My workout was the EA Sports Active 2 program which, looking back on it, was more toning and muscle building then cardio.
I was really doing well with the program but I got very frustrated at the lack of weight loss even though I was busting my hump doing the exercise. Ultimately, when the group I was in (a SparkPeople group) disbanded due to the shutdown, I stop doing those exercises and gained the weight back again plus two additional pounds. The weight I carried when I was exercising went from fit to flab.
When I returned to getting myself back in shape in December 2012, it was at that time that some strong desire to succeed rose in me but this time I went into the new direction with the understanding that I would not "diet" anymore. What I set out to do was change my lifestyle instead. Better eating choices and incorporating regular exercise into my life was something I realized was going to be on a permanent basis, not just to lose the weight.
The reason why you guys see the numbers I've entered (700-800 calories during the day) is because I found a way to sort of trick my body by consuming a lot of veggies to get full but eat less than 1000 calories a day. Drinking a lot of water helped me, too. I lost 23 pounds between doing this and the exercise. 1200-1550 calories... That gives me the chills thinking about consuming that many calories in a day. I can't help but see everything I've worked so hard for coming apart as a result.
I really love the way I look now and I feel pretty good; the night snacking was my only Achilles Heel. Even then the detriment was that I could not lose additional weight steadily as I did before. I've wrote entirely too much here and do apologize for such a long post. I'm going to have to take time to really think about how making this change is going to turn out for me.
Edited by: TERRIECASON at: 8/8/2013 (23:53)
Fitness Minutes: (72,687)
8/8/13 11:54 A
If you are actually hungry, then start with a cup of tea while you are prepping something healthy to eat. Make the plate attractive: sliced fruit w one piece of toast or maybe a very good piece of chocolate with fresh fruit. If you are not hungry then this is habit. I call it my mind itch (since that is what it feels like). I am currently still trying to fight this one myself and mostly am just gritting my teeth as the danger time passes.
Maybe try air-popped popcorn for an evening snack...
Have 3 cups of air-popped popcorn, 3 cups around 100 calories.....no butter or margarine, no salt.....sprinkle with Parm or Romano which has protein or cinnamon to flavor. You'll be surprised to learn that you forgot how good real popcorn tastes. I got my Presto air=popper at Walmart for $19.99
Snacking on popcorn can actually lower cholesterol....It's low calorie, low fat, and high in fiber, has protein, minerals and vitamins .....it works for me everytime...I am satisfied and not reaching for more treats....
Once you know what your recommended calorie allowance is, that will help. As she mentioned, eating too few calories is not healthy, will not help weight-loss, and could be leading to those evening cravings. With that said, here are two suggestions once you know your calorie allowance and are trying to meet your body's caloric needs. 1) When you get cravings, drink water or decaf/herbal tea and tell yourself that you're not going to eat. Again, this is ONLY if you've met your calories for the day and trying not to go over them. Cravings are just a feeling and will pass. 2) If you know you'll want an evening snack, build that into your meal-plan. I have dessert almost every night and plan for it. It's usually something healthy, homemade, involving chocolate, and around 200 calories. Since I build that in for the day, I feel good about eating it.
From what you share, I would say you are not eating enough during the day. At Sparkpeople we do not suggest going lower than 1200 calories "ever." ---unless someone is under 5 feet tall and struggling to lose weight on 1200.
My suggestion would be to eat approximately 1100-1200 calories throughout the day--and plan a 150-200 calorie snack for the evening. Thus bringing total calorie intake for the day to 1250-1400. Make sure you are getting at least 60 grams of protein every day and 20 grams of fiber.
SP = SparkPeople. What range does the website (SparkPeople) recommend for your calorie intake. If you are cutting it too low, you will be hungry and you will also tend to undermine your weight-loss, since getting far too few calories, if I understand the science correctly, tends to lead your body to slow it's weight loss (or stop it entirely).
Okay, I'll make my nutrition tracker public and update the information. In response to your question, yes, I've set a calorie limit to no more than 1200 but prefer 1000 a day. I typically eat less than this during the day (no more than 700 calories) but at night I have this concern with the snacking. This is true belly hunger speaking to me since emotional concerns cause me to lose my appetite.
I guess I've always equated eating at night as being a sure way of gaining weight. I've done a great job living the way I do at this time. I don't want to do anything to undo my progress.
I don't know what SP stands for to tell you the range is but will be happy to do so once I learn its meaning. I really appreciate the quick response to my question. Thank you.
Today, I've just returned to SparkPeople after a long time away. I stop logging my progress when EA Sports Active 2 went offline in April 2012. My last weigh-in indicates that I was 161 lbs. at that time. I have since gone down to 144 lbs. and my goal is 130 lbs. I'm at the last fifteen pounds and I can't seem to shake it. I do a power walk for 4.5 miles, 100 sit-ups, 20 leg-ups, 20 push-ups, and 20 arm lifts (see link below) from a chair Mon-Fri. I watch what I eat during the day, my calories consumption is great... during the day, that is.
It's the night time cravings that are really throwing things off for me in my effort to lose the last fifteen pounds. Around 8 PM is when I start to crave for something to eat and often, it is something sweet.
I don't understand. When I started my lifestyle change I wasn't having such a tough time. I was seeing weight loss every week. Now, I'm fighting with two to three pounds (give a few, take a few) as far as any movement on the scale is concerned. I can't seem to "rev up" the steady downward progress I used to achieve. It's been this way for about three months.
I know without a shadow of a doubt that it is the night time snacking that's the culprit. My question is what can I do to stop this? I'm having a difficult time ignoring the cravings, more often than not I give in to those cravings. I don't eat a large amount of food at night but "a little here, a little there" equates to about 150-250 additional calories being consumed late at night.
When I'm done doing the "dirty deed" I feel a little bad about it because I think to myself that if I didn't snack at night, chances are I would have lost the fifteen pounds by now. Anyone have any suggestions that can alleviate my night snacking? Besides the "go to bed" advice. That doesn't work for me since the cravings will keep me awake until I give in to them. Thanks in advance for any suggestions. www.youtube.com/watch?v=5xyDY60_s-g
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