Fitness Minutes: (249,750)
2/12/12 3:10 P
Coach Nancy is quite correct. If a person doesn't eat enough during the day, that does set themselves up for a binge later in the evening. I hope you don't mind, but I snuck a peak at your food diary. Are you logging everything ? If not, then the reason you're so hungry is because you're not eating enough. I know this is going to sound strange, but a person has to eat in order to lose weight. While it's true the most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong foods and not enough of the right foods.
Taking a look at your food diary, you should consider eating more servings of fresh fruit and veggies. If your logging is correct, you barely eat 1-2 servings a day. For optimum health, a person should be eating at least 6-9 servings of fresh fruit and veggies each and every day. So, if you want to start curbing your late night cravings, try eating more servings of veggies at breakfast, lunch and for snacks. Fruits and veggies are high in fiber. Fiber is sating and helps keep us full for longer. Do your best to eat more high fiber foods. Because another thing I notice is that you're low on fiber too.
I can assure you that eating more veggies will not only help you feel full, it will help you lose weight. Too many people think that just cutting calories is enough to lose. it's not. the QUALITY of the food you eat has a huge impact. Clean up your nutritional intake and you will see change with time.
Also, you do need to be patient with yourself and your body. No one ever became a healthy eater overnight. You're trying to change habits learned over a life time. that's not going to happen overnight, a week, a month or even a year. Change takes time. thus the need for patience.
My advice ? Start eating more veggies. Starting eating foods that nourish your body instead of eating foods that are low calorie.
I totally understand that. I found that a reason I was eating especially at night was because I was starting to feel tired after a certain point and instead of going to bed, or drinking water, I'd eat. I have found now that if I'm feeling the "Late night muchies (as taco bell so lovingly puts it)" it probably means I'm actually thirsty so I drink water, and amazingly, it helps a LOT.
2/12/12 2:33 P
Is it possible for you to workout at night? I know it helps stop nighttime binges for me.
Fitness Minutes: (112,042)
46,222 2/12/12 1:37 P
A few things to consider are:
Are you eating because you are stressed? We know that the body releases the stress hormone, cortisol when we are stressed and this can cause us to seek out those feel-good foods. Do this enough time and we condition our body to seek out those foods whenever we come under stress . However hope is not lost, when we take the time to retrain our thinking. If we are consistently eating enough to support our activity, than coming up with a plan to defer the cravings such as going for a walk or listening to some music may be all it will take.
Make sure you are eating your calories. When we allow ourselves to get too hungry, it's hard to not give into our cravings. Restricting calories too much can cause reduction in the hormone leptin, which is responsible for controlling our hunger, therefore there is a need to feed our appetite.
Do not deprive yourself of the foods that you love, this is where planning helps. Continuous deprivation of the foods we enjoy can actually cause us to go overboard once we do eat them. It's OK to have indulgences from time to time after all this is a life-long journey and none of us should have to ever give up all foods we enjoy.
Get plenty of sleep. Many times we turn to food to give us more energy when what we really need is some extra Zzz's. When we lack sleep our body will produce a greater percentage of the hormone ghrelin, the hormone responsible for triggering our appetite and decreases the hormone leptin which helps control our appetite.
I hope this helps!
Fitness Minutes: (37,224)
1,416 2/12/12 1:09 P
For me it doesn't seem to matter how much or what I eat during the day I have to have something substantial in the evening. I budget my calories that way now. I cannot fall asleep hungry.
Fitness Minutes: (530)
37 2/12/12 12:46 P
I would suggest trying to fine the reason or the source of why you feel you need to eat in yhe evening. Do you eat enough DURING the day? Is your body on a schedule? Do you eat frequently enough? I used to have the same problem and discovered that if I time my eating throughout the day and plan in 3 meals and 2-3 snacks, I don't have any night cravings. I have been doing this consistently and now I don't even think about eating at night once I have had dinner.
Fitness Minutes: (2,244)
2/12/12 12:21 P
try going to bed hungry from time to time and you will wake up feeling so good and not all bloated. If you tell yourself you will have a good breakfast, it should go along easier
2/12/12 11:01 A
I struggle with the same thing. I agree that staying busy (preferably away from the kitchen) helps to not just sit and eat.
Plan for yourself to do things in the evening and make it a challenge...after a week of success, give yourself a reward...such as some new music or something NOT food related.
Planning makes such a big difference...you can do this...you are worth it!!
Fitness Minutes: (1,402)
2/12/12 9:13 A
I hear ya!
Breaking the habit of night-time eating is really hard. I budget a bowl of cereal for night out of my food for the day and try to eat it very slowing and enjoy it. I try to keep my hands busy too. Do you knit or crochet? Anything that doesn't go well with eating can help. Even a hot bath can help.
Also, a good stash of very low cal snacks (like raw veggies, lo cal dressing or dip) can help if you just really need to eat.
Hang in there! You can lose even if you eat at night, you just have to plan it and work to change the habit.
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.