I second the suggestion to add an afternoon snack; you might be getting over hungry due to the time between meals. I'd also take a look at what you are eating - how are your macronutrients balanced? The one I would especially look at is how much fat you are getting.
Lemasa - I had the same problem for a long time, and it was a lot of trial and error before I figured out that I was eating too lightly and sometimes too carb-heavy during the day. I have discovered that breakfast is SUPER important for me. If I don't eat within an hour of waking, I can count on having issues just about all day. I also include a mid-morning and mid-afternoon snack on most days, but especially when I'm planning a longer or more intense workout.
I've recently started planning my meals more carefully, making sure to balance protein, carbs, etc., and including veggies more often. It's an ongoing process, especially as I'm getting older.
Try doing all of your tracking the night before or in the morning, so you can SEE where you'll be at even before the food gets to your mouth? It would be easier to add or subtract something at that point than trying to make up for it later.
I was having he same problem! Now, I est an earlier dinner plus an evening snack. By 4:00 I am starving, so I est dinner 4-5. On days that I can't eat until later, I have a bigger lunch at 2.
Fitness Minutes: (171,854)
11,631 11/15/13 8:03 A
My only additional suggestion to help stave off eating the left overs is to put them away before you sit down to eat. I usually try and portion leftovers into single serve containers to easily freeze or grab for lunch the next day.
I too have this problem more before dinner than after. I am still working on it. I try to eat an adequate lunch and just plan snacks for eating while I cook dinner.cheese sticks. already cut up veggies with dip. That kind of thing. If possible I also check the mail. Get on Spark at that time.Start some of the food and walk away to change my clothes...this time of the year into sweats or jammies.
After dinner if I am watching tv I try to have something else to do with my hands so food isnt an option. Any little project around the house will do. Like fold laundry. Or sew. Or surf the net.
Fitness Minutes: (20,330)
216 11/14/13 10:47 P
Funny thing is I'm in the same boat as you considering this. Except my problem is that I just eat breakfast then don't eat again until night time. I have been told that I should try eating small meals throughout the day. For example, breakfast/lunch/dinner (300-500 calories) with a (100-200 calories) snack in-between breakfast and lunch, and lunch and dinner. You also might want to try looking into foods that will keep you full longer. Now I haven't read anyone else's posts so you might have already been told this. But for example, I tend to avoid chips for snacks and cereal. Personally they don't keep my full. Instead for a snack I will have yogurt and for breakfast I will have oatmeal.
Fitness Minutes: (1,057)
3 11/14/13 10:29 P
Ok, all these ideas are great! I am eating fiber one cereal, skim milk and rasperries most days for breakfast. Some days I switch it up and have a 2egg omelet. I think part of my issue, after reading these suggestions, is that I am not eating enough in the morning/afternoon to sustain my hunger because I usually work out too! I love all these suggestions! Thank you so much!!!! :-D
Consider adding more protein to your breakfast and lunch, avoid sugars and starchy foods as they will make you hungry sooner. If you feel hungry between those meals, have a protein snack or an apple. Be sure you get at least 1 to 3 oz of meat at each meal: breakfast, lunch and dinner. Protein stays with you longer. If you have to snack while cooking dinner, make it celery or carrot sticks with a little peanut butter. Your dinner plate should not be crowded with food and you must set your mind to do what it takes to stay within your calorie range. When I look in the mirror, I get new inspiration to continue my healthier lifestyle. !
are you sure "the good you are doing earlier in the day" is eating enough during the day? sometimes people are so restrictive and keep their calories so low during the first part of the day that what they are actually doing is priming themselves to overeat by not eating enough for the first part of the day. beyond that if you share your ranges as well as what you are eating you can get some better suggestions as to what you can do. and "breakfast: oatmeal" isn't going to get you any helpful suggestions. try to be specific like "breakfast: 1/4 cup dry oatmeal, 1/2 cup milk" to get the most targeted help. because some foods just don't fill some people up. so keeping track of how long each meal keeps you will give you a better idea of what does and doesn't work for you.
Consider *what* you are eating for breakfast/lunch - I find that if my breakfast and/or lunch is overly "carb oriented" (specifically i mean the "starchy" carbs - toast/bread/baked goods, cereal, potatoes), I will more often than not feel quite hungry by dinnertime, sometimes that not-in-a-good-way-must-eat-NOW sort of feeling. If I balance those meals out to include a higher ratio of protein, I do much much better. So, instead of toast and a poached egg, I'll eat a couple of eggs scrambled into sauteed veg. Instead of Cheerios and milk, I'll eat plain yogurt mixed with fresh or frozen fruit. Instead of eating a sandwich or wrap, I'll eat a salad and bulk it out with some added meat or cheese.
As far as overeating at dinner, you can try a couple different strategies to make it more difficult to do so. Firstly, cook only one portion's worth of food. If you don't make more, you can't eat more. Secondly, plate it up in the kitchen. Weigh or measure your servings, put it on a plate, spend a moment to garnish it perhaps, make it look all pretty, like you'd get in a restaurant... and take it to the table and enjoy. Take your time, really enjoy it. Pace it out, small bites, savoured... resist the urge to shovel it down (i know this is difficult when your body is saying "Really Hungrrryyyy!").
Then walk away from the table, kitchen and pantry. Go outside and go for a walk, or go run a load of laundry, or any other chore, hobby or activity you can think of that would make it difficult to get food, for about a half hour. I've heard it said many times that it takes the body about 20 minutes or so to register "full" - and I do find that to be true. If you can stop and walk away for 20-30 minutes, you'll likely find your hunger fading away just as effectively as if you'd spent that 20 minutes picking at leftovers.
try adding a mid-afternoon snack...if I go too long between meals I have the same issues so I try really hard to plan all the food for my day and enter on my nutrition track first thing in the morning (or the night before)...in that plan are lots of healthy snacks so I am eating often, but thoughtfully, throughout the day (luckily I can snack at work)...days when I don't have a plan and "wing it" can be a big problem...(this afternoon my snacks are a tangerine, 2 oz grapes and 6 oz fresh green beans lightly cooked and now soaking in vinegar)
Fitness Minutes: (1,057)
3 11/14/13 1:23 P
I eat a sensible breakfast, a mid-morning snack and a healthy lunch. Then by dinner time, I can't help but feel so hungry I am eating as I am cooking and I fill my plate up at dinner and then I eat as I am putting food away! How can I avoid this? Does anyone else have this issue? After dinner I just feel like I ruined all the good I did earlier in the day.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.