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I have a hard time late at night..



 
 
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MELBEASON
SparkPoints: (422)
Fitness Minutes: (0)
Posts: 26
12/1/11 11:09 A

Night is difficult for me too. I have only been working on this since Monday, but I am determined I will lose weight. I forced myself to go to bed last night when my stomach was telling me I was hungry because I refuse to eat after 6:00 pm.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
12/1/11 9:21 A

RANNEG,

Congrats on your success so far! GREAT job!!!

Are you eating out of hunger or for other reasons--such as boredom, loneliness, tiredness, stress.

I think in order for us to change our behavior we have to recognize what I like to call, 'the why we do, what we do, when we do it' trigger.

If we're eating because we are hungry than you may want to review your nutrition tracker to make sure you are eating enough throughout the day. Enough protein, fiber and healthy fats as these foods help with our satiety.

If we're eating out of boredom or stress, loneliness or because we are tired, than journaling may be a great tool for helping come up with measures to keep us out of the kitchen and on the path to healthy living.

So many people believe that healthy living is all about eating better and exercising more, when in all reality it is about changing our behavior and discovering what makes us do the things we do that caused us to put on the weight in the first place.

I hope this helps!
Coach Nancy



ARCHIMEDESII
SparkPoints: (136,256)
Fitness Minutes: (205,020)
Posts: 20,259
12/1/11 9:17 A

RANNEG,

As the old song goes,"accentuate the positive and eliminate the negative". Don't beat on yourself because you may lapse in the evening. Give yourself credit for the positive things you did during the day. In short, don't throw the baby out with the dirty bathe water. Don't look at weight loss and good health with an all or nothing mentality. ANY healthy thing you do for yourself IS a step in the right direction. You can't beat on yourself because you're not perfect. No one is perfect. You're trying to change habits learned over a life time. that's not going to happen overnight, a week, a month or a year. Change takes time, thus the need to be patient with yourself and your body.

Now, one thing I would ask is whether or not you're eating enough during the day. Yes, you say you do "good". But if you're not eating enough calories to sustain your active day, that would cause you to be ravenous in the evening. I know this is going to sound strange, but a person has to eat in order to lose weight. Yes, Americans eat too much. Well, they eat too much of the wrong food and not enough of the right food.

One thing I'm going to recommend is that you do make sure you're eating enough wholesome foods during the day. Eat foods that are high in fiber. Fiber is sating and helps keep a person full for longer. What foods are high in fiber ? Fresh fruit and veggies. For optimum health, a person should eat 6-9 servings per day. When you feel hungry at night, how about a couple of pieces of fruit ? you may find that better than whatever snacks you've been indulging in.

Also, Spark People isn't about deprivation. It's all about moderation and portion control. No foods off limits. Making a food off limits will cause us to binge on that food later. It is okay to have a small portion of foods you really like so that you don't feel deprived. That might help decrease your hunger in the evening too.

Mostly, I think you just need to be a little more patient with yourself and your body.





INFRANCE
SparkPoints: (26,148)
Fitness Minutes: (15,797)
Posts: 744
12/1/11 8:21 A

Hi Ranneg,
I have the same problem and had always beat myself up for it. I recently started seeing a dietitian who told me that it's not the calories that you eat but the kind of calories that you eat at night that are important. She told me to avoid or limit carbs at dinner and that did the trick, both with the scale and my late night eating.

First, I eat a snack of yogurt, fruit, whatever around 4pm. This way I am not freaking starving by the time we eat, which is usually around 8pm.

Second, for dinner I help myself to almost as much vegetable or lean protein as I like. If I still feel like snacking after that, I try to keep a bowl of cherry tomatoes on hand for the late night munchies.

She also said that if ultimately I do eat something out of range, just to compensate the next day with a little more sport and lowering my carbs at breakfast and lunch. No problem!

Hope this helps.



RANNEG
Posts: 15
12/1/11 12:03 A

I'm good all day... stay within the limits and everything..... and then 9 o'clock comes. All hell breaks loose!

Which only makes me more mad and disappointed in myself.



 
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