I purposefully in my food tracker leave 150-200 calories for an after supper snack (depending on my work schedule). That way I know I have some leeway. Usually I will have some whole-grain Lavash crackers with hummus and a piece of fruit.
If you already have exhausted your calorie amount for the day, get on Spark!! Between message boards, blogs, updating your own SparkPage, you will find something to keep your mind and hands busy!
Find a water bottle that makes drinking water FUN. I have a flip-top at work that the noise made me giggle when I first started using it, so I would drink more just to hear the sound. Now at home I have a Bobble, and although the noise of it drives me bonkers, it makes my cats do funny things, so I drink more.
To sum: give yourself a bolster of calories for evening snacking, get on Spark!, and guzzle water.
I usually find I feel that way when I have house work or college assignments to do in the evening. Food is a distraction and I can easily munch my way through my daily calories in one sitting on a bad day! Recently I've realised that instead of trying to work but ending up eating instead, its better to consciously take a break and relax. Either way my chores aren't getting done but at least with the 2nd I feel much better and usually have the energy to do everything I need to later on. For me, listening to chill out music or reading a book are the best ways to chill out but everyone's different!
BOY, DO I HEAR YOU! THIS USED TO BE MY PROBLEM, TOO...GET HOME AND THAT IS WHEN IT SEEMED I WANTED TO GRAZE THROUGH THE NIGHT. I HAVE HAD TO FIND THINGS TO DO...CROSSWORDS, READING, MANICURES, COMPUTER WORK, (MADE A RECIPE COLLECTION, SPARKPEOPLE BLOGS, QUIZES, READING ARTICLES, AND SUCCESS STORIES) OR ANY KIND OF HOBBY OR CRAFT. I HAVE TO KEEP BUSY IN WAYS THAT PREVENT ME FROM EATING. I WATCH TV AND READ DURING COMMERCIALS (BOOKS OR MAGAZINES OR CATALOGS). I DRINK WATER, TOO AND CHEW GUM IF THAT HELPS (SOMETIMES IT DOES). BRUSHING TEETH WORKS FOR SOME, TO INDICATE TO YOURSELF, EATING IS DONE. I ALSO AGREE THAT YOU MAY NEED TO KEEP SOME FOOD FOR SNACKS IN THE EVE. FRUIT, VEGGIES, AND I THOUGHT THE SUGGESTION OF POPCORN (AIR POPPED) WAS GREAT, AS YOU GET ALOT YOU CAN NIBBLE ON FOR A LONG TIME. I HOPE THIS HELPS, I KNOW IT IS FRUSTRATING BUT KEEP WORKING TO FIND WHAT WILL WORK FOR YOU. GOOD LUCK!
I have a similar problem! I do good most days but some nights I will wake up and just in a semiconscious state will eat sometimes recklessly. What I've found to be helpful is going to sleep when your body tells you too. Also drinking water before eating. I know I will sometimes get the mentality that I did so good during the day and the one bad thing won't ruin everything... the hardest part is kicking that mentality to the curb. If you really feel the need to snack often, might I suggest popcorn?
Hope this helps, at the very least you're not alone! -Emma
Fitness Minutes: (270,554)
1/4/12 10:20 A
Hi, Jay !
You don't have your food diary posted, so I don't know how much or what you're eating during the day. Perhaps the reason you're so hungry at night is because you're not eating enough. while it's true that many Americans are eating too much and need to cut back, the problem is that they are eating too much of the wrong food and not enough of the right food.
Are you eating foods that are high in fiber ? Eating high fiber foods help keep a person full for longer. that's because fiber is sating and takes longer for the body to digest. So, you may find that eating more high fiber foods help you feel less hungry in the evening.
Are you eating 6-9 servings of fresh fruit and veggies each and every day ? If not, that's a good place to start. Fresh fruit and veggies are loaded with fiber. So are things like whole wheat bread/pasta, Kashi cereals, beans... beans are a great source of fiber and protein. eat more beans, they're extremely good for you.
Also, how many calories are you eating each day ? Once again, if you're not eating enough, that would explain why you get hungry in the evening. Eating too little can hinder a person's weight loss, not help it. I know this is going to sound strange, but a person has to eat in order to lose.
Weight loss is nothing more than a byproduct of a healthy lifestyle.
Fitness Minutes: (4,185)
462 1/3/12 11:33 P
You should leave enough flexibility in you diet to maybe add another snack. If your someone who constantly likes to nibble on things you should eat some sunflower seeds (in shell). It takes awhile to get eat one out of the shell so you could be eating them for awhile without consuming all that many. Also a great source of protein.
1 carry around a bottle of water with a straw in it (dont know why this helps but I end up drinking a lot of water and dont feel hungry) 2 Go for a walk after drinking a glass of water, if I'm still hungry when I get back then I have something 3 do something mentally challenging before I have the snack like a Sudoku or crossword. I find often I'm not hungry Im just board so doing something helps me forget that I wanted a snack. 4 go to sleep. I dont get enough sleep as it is, so if it is a reasonable bed time, I will just go to bed rather than eat. If an hour later I wake up and am hungry, then I go get a snack.
Good luck, I'm sure you can do it.
Fitness Minutes: (582)
1/3/12 9:57 P
Every day is the same struggle - I do excellent with my food all day - eating at the correct time and the right food but from the time I get home from work the torture begins. I am constantly looking for something to put in my mouth and it always seems to be the wrong thing! Any tips to getting through the evening without sabotaging my entire day.
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.