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Needing some tips to curb night eating & cravings! |
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Finding this thread helpful, thanks! I am also a notorious nighttime eater. I go off to sleep and wake an hour or so later starving. I have been trying to eat more during the day, but it isn't helping. I STILL wake up with a 'funny' stomach and need to put something in it to fall back to sleep. Sometimes I am awake, but usually it is more like half asleep and I just eat whatever I can get my hands on. The last two nights I was more awake and wrote down what I ate in the night. Now I realize why my weight loss is so slow- yesterday I definitely ate around 1800 calories. I workout (like a maniac) with no problems, so now to figure out this nighttime snacking issue, which has been an issue my entire life. I think I will try and leave 300 extra calories for nighttime. Anyhow, good to see I am not the only one struggling with this! :)
| current weight: 272.0 |
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ETHELMERZ
Posts:
1,374
12/15/12 9:00 P
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No reason to curb night eating, just save calories for some snacks, period. That nonsense about no eating after 7 pm is just that, nonsense!!!
I save calories for two snacks at night, plus black coffee. Usually have some fruit and then one Healthy Choice frozen fudge bar on a stick, or Skinny Cow frozen bar, or whatever 100 cal. thing I'm into at the moment. Sometimes I have light laughing cow cheese, two triangles, in a bowl and I eat with a small spoon. Don't try to force no eating at night, that's nuts.
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I really do better with a number of smaller meals. It seems that, even if I am full after dinner, I am actually hungry later in the night. So, I save some calories for that time. I have a small bowl of cereal with skim milk or a banana or an Arnold wheat sandwich thin with a small amount of peanut butter. It really helps me sleep. But, I also cut off TV at least an hour before bed. Reading gets me in a more restful mood. I have trouble getting six hours of sleep per night. So, I need all the help I can get.
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Knowing that is your eating pattern you should rearrange your foods thruout the day to leave enough calories for a healthy snack. You may need a little more protein beforehand to void the after dinner carb craving slump. Or find something really low cal - many things in the 50-100 cal range. Are you drinkingenough water? Try some hot tea with either a drop of honey or a graham cracker (1 board.) Also can try brushing your teeth after your last meal. The taste of the toothpaste will put you off foods, and you won't want to brush again before bed. You might also want to change your routine - take a hot bath and read in the tub. Hard to eat in there and it's still very nice to unwind at night prior to slipping off to sleep. Listen to some music instead of watching TV - there are fewer food ads!
K.bear
| Pounds lost: 20.0 |
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I hae it when I've been good all day. Exercised, tracked food, stayed within calorie range. Then I stay up late to watch tv and have a late night snack attack. Even if I make healthy choices this often puts me out of my calorie range. Any tips? My thought is break the habit of TV and either read a book or go to bed, neither of which trigger eating.
| current weight: 221.4 |
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What a wonderful idea!! Frozen fruit.....love it.
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I try to aim with eating 5-6 small meals a day including snacks in the middle and lots of water always does the trick. I would say up your water intake and eating right/small meals throughout the day. Breakfast Snack Lunch Snack Dinner Snack (at least 2-3 hours before going to sleep)
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I find that the evening is my hardest time. I am alone in the evenings and I know that boredom enters into it. The only thing that saves me is the low fat microwave popcorn because I can eat a lot and feel satisfied. My other suggestions are taking a shower and brushing my teeth.
Beverley J
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A small apple, bottle of water with lemon or even some orange or cucumber slices in it. Air popped popcorn is one of my faves. I bought an air Popper at Walmart for 20.00 and it's already paid for itself (in comparison to the old days when I bought the 24 count boxes of buttered microwave stuff for $5/box). Hope these suggestions give you a few more ideas. Keep up the great work!! Blessings, Christy
Christy
"For I know the plans I have for you," declares the Lord, "plans to prosper you and not to harm you, plans to give you hope and a future."
Jeremiah 29:11
| current weight: 211.0 |
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I just want to take a minute to thank everyone for posting on this thread! The advice and insight is really helpful. I am a NOTORIOUS nighttime eater. I'm going to try some of the tricks I read about here. Thanks again!!!
do less - accomplish more
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Gee, I hope it works for you. Let me know! Maybe an idea to start with one capsule and build up from there if you are concerned about the laxative effect.
*Life is short, excuses are long.
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Evening.........slippery slope time. I've been trying to keep frozen fruit available. It's cold, sweet and crunchy.
I try to hold fast to the truth that a full and thankful heart cannot entertain great conceits. When brimming with gratitude, one's heartbeat must surely result in outgoing love, the finest emotion that we can ever know. AS BILL SEES IT
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I help myself with night time snacking need by planning in calories for that time of day. Examples are strawberries dipped in hot fudge, 1/4 cup of nuts or a small piece of dark chocolate with a glass of water. Depends on how many calories I have left for the day. If you plan the calories in and limit them to fit in your range for the day things go better. Smiles Barb
Smiles from Barb!!
"If you want something you've never had...you must do something you've never done!"
Time Zone: PST
| current weight: 186.5 |
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I try to eat fruit instead of junk if I have to have a snack, generally I'll try to drink a full glass of water before I eat anything and it seems to help me eat less...also chewing slowly helps you digest better and helps you eat less. If you use artificial sweeteners on anything or drink diet soda, stop. Fake sugar tricks your liver into thinking the sugar is coming so you produce insulin, which makes you hungry (because the sugar never comes). I cut alot of sugar and all soda out of my diet and it's probably the best thing I've done for my weight loss.
| current weight: 185.0 |
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Artificial sweeteners early in the day, make me crave sweets and excess calories!!!
"Words have the power to both destroy and heal. When words are both true and kind, they can change our world."
| Pounds lost: 31.0 |
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I made "no bedtime snack" one of my other goals, so I get to check that box and get a spark point for that. This gets me into a new routine--going to bed without taking a snack to munch on while I read. Behavior change is all about setting small achievable goals and making them become your new habits.
If lyrics make people do things, how come we don't love each other? Frank Zappa
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First, don't panic. My scale will fluctuate several pounds a day, so 5 pounds might not be 5 pounds. But late nights are also my downfall. For me, it's either late night snacking or cravings if I wake up and can't get back to sleep. All I know to use is willpower, honestly - to get into bed, which is the safest place for me (can't eat while I'm asleep) or to just say no. I found I was a lot more motivated to just say no when I was obese and having health problems than the last half year of being the same weight, about 5 pounds overweight. It's harder being motivated when you aren't having health problems because of your weight. But one thing I notice is that if I don't give into the cravings sometimes, they pass in 20 minutes. Or with a glass of water. Other cravings demand being given in to, and I figure a couple hundred calories here and there don't have to mean gaining weight.
| current weight: 175.0 |
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FIFIFRIZLE - Thank you for the tip. I will try that. I have the psyllium husks capsules I bought from Wal-Mart for very cheap. Believe it or not I got it for my cat who was having trouble going potty. I had to mix it with liquid for him as you know it expands. You have to take one caplet at a time with lots of water. I have been afraid to take it because I don't want an ex-lax affect that I had once. I will try 2 capsules tonight. I almost always have to fight those night time cravings. But I tell myself that is when my body is using up the fat. It's hard to go that hungry! Hey, What a great tip!! I have a feeling that would really work for me! Thank you so much for posting!
Edited by: SWEETSTEPHANIE2 at: 7/20/2011 (12:55)
"Today is a GIFT wrapped in endless SUNSHINE so untie the SPARKLE!"
*Stephanie from the Sunshine State
| current weight: 210.2 |
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it is especially hot this summer so ive been trying to curb my ice cream cravings. I have been leaving enough calories to have myself a nice serving of fruit and with it i make homemade ice tea(green tea, lemon, lime, a drop of honey and any other flavor tea along with it if im bored) it helps to keep me refreshed and out of the junk food
I am because I am because I am.
Everything.
Nothing.
Existence.
I do not Exist.
I am.
| current weight: 163.6 |
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Sometimes I will brush my teeth if I'm feeling the need to eat late at night. The minty toothpaste curbs my want to snack- the food would taste horrible after brushing and ruin my new minty flavor in my mouth. Plus, I wouldn't want to rebrush my teeth before bed. Also, if im at work, I leave my money out in the car so I won't be influenced to hit the vending machine's candy and snacks. Instead, I pack fruits, veggies, and saltines for those times when I'm extra munchie.
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You might find Jillian Michaels' podcast, "Stop Snacking Tricks" helpful. It's available for free here: itunes.apple.com/us/podcast/the-jillian-mi
chaels-show/id418368811
"I have to exercise in the morning before my brain figures out what I'm doing." -Marsha Doble
"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible." -Cadet Maxim
| current weight: 150.0 |
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You might find Jillian Michaels' podcast, "Stop Snacking Tricks" helpful. It's available for free here: itunes.apple.com/us/podcast/the-jillian-mi
chaels-show/id418368811
"I have to exercise in the morning before my brain figures out what I'm doing." -Marsha Doble
"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible." -Cadet Maxim
| current weight: 150.0 |
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For me, when I am tired, things can go south. Otherwise I eat a low carb diet, have small meals including protein every 3-4 hours and drink lots of water. I don't have any cravings if I stick to it. Get rid of the processed carbs and keep your blood sugar stable. My other downfall is my family - they are carb junkies. If I don't see it, I'm fine. In my perfect world it wouldn't be in the house. But being tired at night and then the candy comes out - not a good thing.
CSTzone, Wpg, MB, CAN Leader Corrosion of Conformity, Winnipeg Sparklers, Positive Thinking. Check out Corrosion of Conformity, we would love to have you join! www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=53491 "May you have the vision to recognize the door that is yours, courage to open it, wisdom to walk through. - Jan L. Richardson
| current weight: 125.0 |
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I eat when I'm tired. It's not boredom. I become a bottomless pit when I'm tired. For me, going to bed when I'm in this exhausted state keeps me from eating. I don't know if that could be effecting you (tiredness) but if so, maybe this will help.
Jennifer
| current weight: 180.0 |
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for me eating an apple always helps... its crunchy and its sweet and if I'm craving something savory popcorn always does the trick
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You may want to drink some milk (cow's, soy or almond) just before you leave work or as soon as you get done or in the car. It will have time to register in your mind and body so that you aren't ravenous when you arrive home. Here are some meal ideas. Spaghetti squash with spaghetti sauce, either with or without meat. I like it made with chunky veggies added like zucchini, bell peppers and mushrooms. Can also add some ricotta cheese and mix into the sauce, or just top with grated parmesan. Low cal, filling and lots of fiber. Eggplant parmigian which can be made a day ahead and reheated. Try baking instead of frying to save loads of oil and calories. Broiled chicken or fish, asparagus, green beans or broccoli, and a baked sweet potato with a little cinnamon and a dab of real butter. Satisfies the sweet tooth, has plenty of nutrition and filling. Homemade soup is always good, nutritious and filling. Very good in summer and better at night because maybe its not so hot after dark where you live. Add some crackers or rice cakes and veggie stix like cukes, carrots, celery, bell pepper strips, radishes, etc. Even a little hummus on the crackers if desired. Simple and easy. Not in the mood to cook or you skipped breakfast? Eggs and toast are good at nite too, and quinoa eaten like cereal will give you extra protein, and is super convienent to make. Alternate sandwich wraps one night - like shredded chicken, peanuts & dried cranberries in lettuce drizzled with thawed OJ concentrate - with big dinner salads another made with leftovers. Try using different ingredients or pita bread instead of regular bread. Routines can make us crazy and want to sabotage and quit. Variety might do the trick and along with the above, that's something different for many nights that could clue you in to what works now for you.
K.bear
| Pounds lost: 20.0 |
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I am legitimately hungry at night. I have dinner around 5:30pm and then workout. When I get home from my workout I am so hungry. I will snack but it is never filling so I end up either snacking more or have an internal battle with myself. I have heard advice - act like your kitchen is closed but what if you are really hungry and not just cravings? I am tracking my food and have enough calories. Sound I snack before my workout and eat dinner after the workout?
Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.
Team Leader: Lubbock Sparkers
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I ate most nights for over 20 years. It was horrifying. I found that eating lighter during the day and eating a heavier meal at night helped. Also, I avoided eating fruit as a snack after dinner as the snacking for me was worst when I would eat high carbohydrate foods, even fruit. I started not waking less to eat in the middle of the night when I began eating heavier dinners and telling myself as I got into bed that I was satisfied. The lighter fare during the day helped as well. After about two years, I rarely wake at night to eat anymore. Occasionally, I might have a half cup of orange juice or drink a glass of ice water if I am sweating heavily. Waking up to have the beverage happens maybe once or twice a month now. Deciding I was satisfied and thinking it to myself seemed to help. When I would lose weight while I was still middle of the night snacking, I found that pre-packing small, calorie known snacks helped me at least know what I was eating, calorie-wise, if you can't manage to control it. I couldn't control mine for over 20 years, so hang in there. Try some of the tips you read here. Know you're not alone in suffering this way. I hope one of these tips from your fellow Spark People helps! Sparky
Susan
AKA Sparky
April 27, 2013 - Zero Prostate Health Half Marathon
February 9, 2013 - Mississippi River Half Marathon
December 1, 2012 - St Jude Marathon Weekend - Full Marathon
| Pounds lost: 2.5 |
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I thought I would check in to add that my biggest difficulty seems to be late evening and night cravings. I really need to find some tricks to resist my irrational but irresistible snacking at night. I am going to try to make a list of foods that might work: celery, for example. Cucumber slices.
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| Pounds lost: 41.0 |
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I've struggled with this issue as well. My 2 solutions are air-popped pop corn and gum.
I either pop myself some corn or put a piece of gum in my mouth. Both satisfy my chewing need (which I think my late night snacking is mostly chew-related vs hunger related) without going over (or too far over) my calorie goal.
It's not fool proof, some times a craving is so specific or strong that if I don't listen to it, it will just get worse, but in general, it works.
Bonus on the popcorn-there is no way I'll forget to brush my teeth b/c I'm too tired, nothing drives me to a toothbrush like having popcorn hulls in my teeth. :)
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I have accepted that night snacking will always be a part of me. I am not fighting it, depriving myself, setting food cut-off times, or any of that... it doesn't work for me, it actually does the opposite: it promotes over-eating or binging. I leave myself enough calories for a night time snack. Or, if I have used all my calories or close to all, I will go for a quick run (or walk) and have my snack. And sometimes, I won't even go for the walk or run. I'll just eat the dang snack. Going over a couple hundred calories once in while isn't going to screw up my efforts and take away my progress. Everyday, yes. Once in a while, no. This works for me. Others may have their strategies. The trick is finding out what works for YOU :) You have to be able to live with this process. It's not temporary, it's for good.
Edited by: SWEET-CHEEKS at: 7/19/2011 (16:34)
Treat everyone with politeness, even those
who are rude to you -- not because they are nice,
But because you are.
~Author Unknown
| Pounds lost: 6.0 |
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eat small meals through out the day Breakfast snack lunch snack dinner adding more fiber and protein to ur diet will keep u fuller longer a
| current weight: 330.0 |
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1) Welcome to SparkPeople 2) you are so right about the planned small healthy snack being WAY better than an unplanned binge 3) a good book, prayer/meditation/relaxation, a few minutes star staring if the night is nice all good to let the mind and body know that there are other things than food going on 4) thank you for all the great ideas! 
May God’s blessings out number all your prayers
Nothing you do for children is ever wasted: Garrison Kellor
I don’t know the key to success, but the key to failure is trying to please everybody – Bill Cosby
You can be the hammer, making things happen, or you can be the nail that sits there and gets pummeled over and over - Mike Kramer, Staff Writer , SparkPeople
| current weight: 37.0 over |
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I know the 'no eating after 7pm' rule works for some people, but not me. Look at it this way: Is it better to have a planned small calorie-controlled snack at night and feel satisfied, or to go to bed hungry and repeatedly end up on a late night binge that undoes an entire day of healthy eating & exercise? When I was a kid, mom always used to give us kids a small pre-bedtime snack of cereal & skim milk. It was just enough to keep us from feeling hungry as we got ready for bed, and I never remember waking up hungry in the middle of the night. Try a high-fiber snack after dinner. The fiber will convince your stomach that you're full. If you take a daily fiber supplement (Metamucil or such), this is the time to do it. When I'm done eating for the night, I take a shower and brush my teeth. This is how I tell my mind and body that 'The kitchen is closed!' If you have strong temptations to eat right before bed, try creating a pleasant nightly distraction that you can look forward to instead. Ideally, it would be something calming like reading a good book, writing in a journal, prayer/meditation, knitting, etc.
| current weight: 150.8 |
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I have a scoop of Casein protein before bed and it's like having a sweet treat.
- Tia
Praise Yahweh for each day!
Co-Leader Spark Tampa Team
Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
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Featured in 12/2011 Ebony Magazine.
Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
| Pounds lost: 8.0 |
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When I get the munchies after dinner which normally ALWAYS happens, I drink a bottle of water or 2 and then if that doesn't do the trick, I'll grab a piece of fruit. If that doesn't help, I go to sleep and wake up early enough to make me a big breakfast.
Self-love is the only weight-loss aid that really works in the long run.
- Jenny Craig
A little lipgloss goes a long way. And with my lipgloss and a bottle of water, I am going to beat this overweight thing.
| current weight: 215.2 |
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I have struggled with late night snacking for years. I try to eat only vegggies now when Im up late.
