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FLORADITA SparkPoints: (71,453)
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8/19/19 6:38 P

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I have to agree with other posters to make sure you have eaten enough throughout the day. After we have eaten dinner I clean up the kitchen, turn on the dishwasher, fill up my water bottle and turn off the lights in the kitchen. This signals to me that the kitchen is now closed and water is the only thing we have in the evening. I find if I even have a cup of tea, I will want something else. I just make it a rule not to go into the kitchen after we shut it down.

"It's not the years in your life that count. It's the life in your years." - Abe Lincoln


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CALGIRL80 Posts: 491
8/19/19 4:46 P

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I often plan to have a snack in the evening, (my form of dessert). I will have a yogurt, an apple dusted with cinnamon, string cheese and bell pepper strips,air-pooped popcorn, veggie straws . I don't have a huge appetite in the morning so I tend to eat more of my calories later in the day. however having planned my snack helps me stick to portion size and account for the calorie intake.



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KRISZTA11's Photo KRISZTA11 SparkPoints: (136,211)
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8/18/19 12:36 P

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@TMS1231 that used to be a huge problem for me!
This is what helps me:
- plan my dinner in advance (at latest before breakfast), and have everything ready so I can eat in 5-10 minutes from arriving home
- stick to my plan, and make sure I don't put anything in my mouth during the minutes of preparation
- I make sure I eat sitting down, slowly, mindfully - dinner should take minimum 15 minutes
- when dinner is ready, I get up and start doing something else, usually clean up and then go watch a movie with husband.
- I never watch TV during dinner - when food is gone but the movie continues, it is too hard to NOT continue eating. So it is better not start at all.

When I do this, I never have any trouble with overeating - but if I do it differently, I often fall back into the habit of overeating.
I wish you success. health and happiness!

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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USERSMYNAME Posts: 160
8/16/19 7:43 P

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Are you over eating at your evening meal? Or are you snacking throughout the night? If you are over eating by making yourself an omelet with tomatoes, mushrooms and onions after you've had dinner, then you are probably actually hungry. If you are over eating by grabbing a bag of chips, then it could be just recreational eating.

I do not keep any sweets or processed "snack" type foods around; I actually don't buy them at all any more. If they are not there, I cannot eat them. If they are there, boy oh boy, it is hard to resist sometimes.

DIVERGIRL13's Photo DIVERGIRL13 SparkPoints: (2,159)
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8/16/19 4:17 P

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I like to find really low calorie snacks that can fill you up without adding a bunch of calories, like Skinnypop popcorn or flavored rice cakes. I've also recently added some flavored teas, I found a salted caramel flavored tea that tastes great on its own without any added sugar or milk. This past week I started doing intermittent fasting, so I only eat from 12-8, and the tea has really been helping after the food cut-off at 8!

DIVERGIRL13's Photo DIVERGIRL13 SparkPoints: (2,159)
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8/16/19 4:17 P

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I like to find really low calorie snacks that can fill you up without adding a bunch of calories, like Skinnypop popcorn or flavored rice cakes. I've also recently added some flavored teas, I found a salted caramel flavored tea that tastes great on its own without any added sugar or milk. This past week I started doing intermittent fasting, so I only eat from 12-8, and the tea has really been helping after the food cut-off at 8!

PAMBROWN62's Photo PAMBROWN62 Posts: 14,679
8/16/19 5:28 A

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I try to save up enough calories for a snack. Usually something like crackers with PB or cheese. Sometimes a measured portion of goldfish crackers or some deli turkey and cheese roll ups. One ounce cheese with two ounces of turkey. That way I can eat and not do too much damage.

Being positive is a choice. My Mantra: “Every day may not be good, but there is something good in every day." Each morning seek the positive and you will have a good day. Always remember, “Your only competition is YOU.”

PamelaB
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Pacific Time Zone


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IMUSTLOSEIT1's Photo IMUSTLOSEIT1 Posts: 9,400
8/15/19 5:20 P

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Yes, the evening is when I do most of my grazing. Need to find something to keep my hands busy while watching TV.

Linda

CDT live on a country road near Alta, Iowa

I am going to watch the carbs.

If you are not going to sprint the horse get out of the saddle

I will learn the difference between an excuse and fact.


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COFFEYANGEL's Photo COFFEYANGEL Posts: 45
8/14/19 4:24 P

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When it comes time to just chill in the evenings, I used to always save up a small snack option that fit into my day of tracked foods. I also adopted choosing a time as a cutoff & in addition to telling myself "no more food after this point", I also brush my teeth for the night (personally, it's 8pm for me ~ earlier if I feel I'm lacking motivation & might let it slide "just this once"). Most of the time, it works. Every once in a while I catch myself saying to heck w/ it & grabbing something anyway ~ but not often.

NO more excuses!

Live *each* day - NO REGRETS!!!

They say 'you can't win, until you're not afraid to lose' - so, let's go! ;)


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MRSLIVINGWELL's Photo MRSLIVINGWELL Posts: 310
8/13/19 10:23 A

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Often thirst is mistaken by our brains for hunger. If you have truly eaten enough calories during the day, then this might be the issue. Or, maybe you have created a nighttime eating habit that needs to be addressed.

You might try to drink uncaffenated flavored tea that you tell yourself is a treat. That's what I do. Warm drink is good for soothing ourselves before sleep and also helps digestion.

Keep sparking!

Mrslivingwell
McDougall Plan co-leader

It's not about perfect, it's about effort. Jillian Michaels


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APPYMAMA22's Photo APPYMAMA22 SparkPoints: (2,992)
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8/12/19 6:07 P

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I do a nice long leisurely yin/restorative yoga class in the evening. It relaxes me, gets me centered, and ensures that I don't eat b/c you're supposed to wait 2 hours after a full meal. So dinner (usually light...I eat more during the day), wait a bit, then yoga. After that I'm not interested in food.



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ENGINEERMOM's Photo ENGINEERMOM Posts: 1,177
8/12/19 2:57 P

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Try front-loading your day more, and having a snack in the car on the way home.

I find that if I don't eat enough earlier in the day, then by the time I get home I'm STARVING. It's a lot harder to make good choices in that state! I aim to "spend" my calories evenly: 30% at breakfast, 30% at lunch, 30% at dinner, and the remaining 10% for my afternoon snack (I don't typically need a morning snack).

I started eating more calories with breakfast and lunch, and bringing a high-protein/fiber/fat snack I could eat in the car on the way home (like apple slices and an handful of almonds). This helped significantly - I wasn't starving when I started making dinner, so I could make more reasonable choices, and when it came time to sit down and eat, I could plate myself what I had planned, and not feel deprived.

I also make sure I drink a 24-oz glass of water before dinner - that helps with the "thirsty vs. hungry" issue, and to fill my tummy up a bit going into the meal, so my brain has time to indicate "full" before I eat too much.

Take life one day at a time - enjoy today before you worry about tomorrow.


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FANCYDAT Posts: 124
8/12/19 10:23 A

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In the evening when I am watching TV I keep my hands busy with hand work projects like knitting or quilt binding, hand sewing projects or any thing that requires clean hands. Putting on nail polish or moisturizer also works. It's amazing how much I can get done and my work gives me pride of my accomplishments. I hope this helps.

NEVER QUIT virtualweighin


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NIRERIN Posts: 14,606
8/11/19 1:18 P

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Start reading up on emotional eating. You should be eating by either hunger cues or set numbers and stress is neither a hunger cue not a set number. Stress relief could be exercising, meditating, reading a book, brainstorming solutions to what is stressing you out in the first place or just about any activity, but if you are meshing food with stress relief then you are actively making your life more difficult.

Also, if you are coming home starving, plan to have a snack right before you leave work or have something already ready to go when you get home. When I use the word snack, I mean good nutrient dense food, just a small amount of calories of it. Think a big salad, ants on a log, apple and cheese, grapes and seeds, soup and so forth.

Speaking of soups and salads, have multi course dinners, or even lunches or snacks. Start off with soup or salad, and have your more calorie dense options later. The vegetables and water in soup and salad will help physically fill your stomach so that you have less room for what comes later. They will also help if you happen to be a hair on the dehydrated side as well. Keep in mind that if you are truly hungry and not getting enough food this tactic will just make you even more ravenous later. But if you are getting too hungry, then shoveling in food, starting like this will help the full signal reach your brain a little faster, so that the shoveling stops a little sooner. It's about finding the right balance that works for you.

-google first. ask questions later.

TMS1231 SparkPoints: (6)
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8/11/19 12:16 P

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Thank you all for your helpful responses! They were really on point-I do end up just relaxing on the couch and eating at night. It is also possible that I may be under-eating during the day and coming home starving.

Sometimes, when you are stressed about other things, you just want to enjoy your food when you can...but it is important to keep the bigger issue in mind.

NIRERIN Posts: 14,606
8/11/19 11:19 A

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Eat enough during the day so that you aren't primed to overeat at the end of the day. "Being good" early on in the day is how a lot of people undereat when they are starting out, and undereating primes you to cave at the slightest temptation at the end of the day. Does a burger and fries sound better after you get home from work or better after you just finished pumpkin pie at the end of Thanksgiving dinner? Play around with a hunger satiety scale to help you figure out where you are.

If you are cutting too many calories at once, use some intermediate steps. In other words, if you were eating 3000 calories a day, your maintenance calories are 1800 a day, but your loss ranges are 1200-1550, you're probably going to hit a wall pretty quickly. Give it a few weeks at 2600 calories, then a few at 2200 calories, then a few at 1800 calories then another few at 1500 calories. Giving yourself time to find new things that you like eating and also time for your body to adjust to
an appropriate amount of calories.

Finally, have something to do in the evenings, particularly if you used to plop on the couch and eat. Make a list of things that you need to do, or would like to learn how to do and put that list between you and the kitchen. If you can be out and about doing things, even better. When you put yourself in the same situations that you are used to right away, you go back and do the same things that you have always done. Having other things to keep you occupied can distract you.

-google first. ask questions later.

SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (304,596)
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8/11/19 5:03 A



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Here is an excellent article written by Dietitian Becky that may be of help to you:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=407


Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (304,596)
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8/11/19 2:45 A



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What do you term "great all day ...."

Some people tend to under-eat during the day, and don't eat enough of the right foods to keep them full for longer, which in tern causes their intentions for healthy eating to be derailed in the evening.

Ensure that you have plenty of lean protein with each meal (aim for around 20g per meal), quality carbs (wholegrains, fruit/veges) and healthy fats (avocado, nuts, olive oil, nut butters)

In all honesty, altho' I really love salads, and when I have them they are huge and and with a number of different veges and protein, I don't find them filling in the long term. About 1/2 hr after eating them I get hungry. I actually find that cooked veges tend to fill me more and last a lot longer.

Some people find eating a protein-rich breakfast such as eggs on toast, baked beans, or peanut butter on toast to be filling. For me, I do better with a higher carb (from wholegrains) plus yoghurt and banana lasts me a lot longer.

I guess it is really a case of you experimenting to see what works best for you, but to properly work it out, ensure that you are weighing all of your food for increased accuracy and enter it all into the nutrition tracker, then analyze the information.

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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TMS1231 SparkPoints: (6)
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8/10/19 11:56 P

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Hi Everyone: Do you have any strategies for not overeating at night? I tend to be great all day (healthy breakfast, big salad for lunch), but then overeat when I get home. Any suggestions would be helpful!

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