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Goal for the Week - Put an end to Evening Eating

Sunday, August 05, 2012

Put An End to the Evening Binge Cycle!
You CAN control evening eating disasters. Try these tips to normalize sleeping patterns and fend off hunger: Plan activities to do throughout the evening, but don't make food a part of the activity:
Take a bath
Walk the dog
Pay bills; balance the checkbook
Play board games with the kids
Call a friend
Keep your hands busy (polish the silver, sew, knit, or do any craft)
Play basketball, baseball, soccer
Read a book or magazine
Try a relaxing fitness video such as yoga or tai chi.

Eat 3 meals daily and 1-2 planned snacks, keeping in mind your total calorie range.
Plan to eat about the same number of calories at each meal throughout the day. The total should be within your calorie range.
Have a low-calorie beverage (diet soda, flavored water, etc.) in the evening.
Make a list of low-calorie snack options. Select one for the evening. Eat it, but no more.
Don't eat mindlessly! Eat all meals and snacks at the kitchen table, keeping all of your attention on the food you're enjoying. Take your time and really enjoy every bite.
Get 7-8 hours of sleep nightly.
Maintain a regular bed and wake time schedule, even on the weekend.
Establish a regular, relaxing bedtime routine.
If you have trouble sleeping, leave the bed (or room) and pursue another activity like reading until you're ready to sleep. Use your bedroom only for sleep and sex.
Finish eating at least two to three hours before your regular bedtime.
Exercise regularly.
Avoid caffeine and alcohol close to bedtime; avoid nicotine altogether.
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Member Comments About This Blog Post
  • GINNJEN1974
    This is something I see alot of people struggle with. I have found that just keeping my mouth busy helps too. Chew sugar free gum or toothpicks they even have flavored ones. Or if you are super creative you can make whatever flavor you like and they are super low cal.
    Great blog!
    1898 days ago
    BEST WISHES in reaching all of your goals.

    1899 days ago
    you can do this and you are worth it!
    1899 days ago
    Good luck to you....I suffer from the same malady

    These last 6 weeks, I've lowered my carbs significantly throughout the day.....this has stabilized my appetite and made it easier to stop late night snacking

    Good luck.....keep at it!
    1899 days ago
    The trick to ending evening eating seems to be to have something else to do rather than move food into your mouth. Keep up the good work

    Make it a great week.
    1899 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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