suggestions?

[Luca]

I find myself in control and much less hungry during the day...
Around dinner time and until I go to bed I am sooo hungry and I have been snacking on lc goodies at night which has been adding more calories than I would like. I do not skip breakfast & eat pretty good during the day. I also want to listen to my body and I want to eat LC when I am hungry and not deprive myself. I guess what I am asking is what are some strategies I cold use to ward off the cravings I get after dinner and bedtime? Seem to be ravenous lately.

[Leo41]

Are you eating enough at meals so that the evening snacking is just habitual?

I ask because the reason for the snacking makes all the difference.

I've had to learn the difference between true physical hunger and 'head hunger,' which feels just as authentic as physical hunger but is more based in a lifetime of eating to relieve stress, boredom, etc. Habits become hard-wired into our brains and then become difficult to overcome.

The only way I stopped the evening snacking is to decide in advance (and plan) what I would eat at meals and satisfy myself that it was sufficient. Then, no matter how 'hungry' I thought I was after dinner, I just refused to eat any more. The first couple of times, it was tough, but it got easier, as the 'wiring' in my brain became dislodged.

Yes, I could have 'saved' some of my daily food for an evening snack, but I wanted to break the habit of snacking at night.

Now NOT eating in the evening is the norm for me. Yes, I still get occasional desires to snack at night, but I remind myself that I don't want to develop the 'habit' all over again.

Any worthwhile change in our lives involves difficulty and serious effort. That's the only way I know to deal with my food issues. They did not disappear with my excess weight, and I know that 'weight management' will be a lifetime challenge--but it's a challenge I intend to deal with effectively because I never want to go back to where I was.

[Luca]

Thanks Leo-I can tell by your response and stats that you are one of those wise people in which I can be inspired by. You are right. I notice a difference in my weight loss progress and 'stalls' when my head is or is not on straight. I have lots of bad habits tied to eating emotionally-so I guess planning and strength is required & even more so when life is a bit stressful. It's about being honest and strong. Thanks.

[Leo41]

Luca- I like your phrase, "when my head is or is not on straight."

In my experience, 95% of this challenge of weight management is 'mental,' and keeping my head on straight has to be a priority.

The problem is that there's a deceptive duality going on in our heads. Our "lower brain" tells us to snack and eat to our heart's content, while our 'upper brain' urges us to be more controlled and stay on plan. The voice of that 'lower brain' is so seductive and is, of course, telling us what we want to hear. It can be tough to silence it.

[muncheechee]

Habits are hard to break and take some time so don't be too hard on yourself. This whole getting healthy thing is a process. First, make sure you're getting enough protein and fat at dinner to keep you satisfied. If you're tracking your food and journaling it will help you pinpoint if it's your food that's causing you to want to snack or if it's emotional/habitual. Sweet snacks can often trigger cravings/hunger so take some time and see what works and what causes issues.

One thing I've started just recently that has helped me immensely is intermittent fasting. There are many ways to do it and a lot of information out there but what I do is give myself a window of time in which I eat daily. Right now my window opens at 12pm and closes at 8pm so from 8pm until 12pm I don't eat - just drink water/tea and I have coffee with hwc & coconut oil in the mornings. What has surprised me most is that there is freedom in not eating. Before I would often snack mindlessly or debate with myself whether I should have a treat or not. But now if it's after 8pm then I simply don't eat - no internal struggles! I'm finding that my hunger/cravings are in much better control and it makes it easy for me.

[Vilya]

Also, try drinking a glass of water. Thirst often masquerades as hunger. I know I have a tendency to not drink enough and frequently I find out I'm just thirsty.

[Purple Crayon]

Is it hunger or cravings?

You say "sooo hungry" at the start of your post, then ask how to "ward off cravings" at the end. So are you really hungry or just want something that tastes good?

And yes, drink a glass of water before you decide to start snacking. Thirst can definitely masquerade as hunger.

Another strategy is to only eat half your dinner at dinnertime, then eat the rest later in the evening.

[leeloo]

Are you eating enough throughout the day? I have found that a good-size breakfast makes a big difference to my night snacking. I also try not to eat dinner too early.

And, if it applies to you - where are you in your cycle when this out-of-control feeling happens? I was a monster snacker last night, and ate a whole bunch of stuff - sure enough, today TOM is here .

[clackley]

This has been an issue for me as well and I think that it is because I have the 'bulk' of my carbs in a small time frame (dinner) and that tends to make me 'hungry'. I know that I am not really hungry because the thought of having a h.b. egg does not really appeal to me. Could this be true for you as well?

[threenails12663]

I can sympathize.

I have had a heck of a time with late night eating as well. In my case, I believe it is due to my brain be programmed to eat later, even if I have consumed plenty of food during the day.

For 25 years, I was in the restaurant business, many times working 12-14 hour days. I would put off eating dinner most times til 10 pm or later. When I changed careers and started working 'normal' hours, the mental side of eating became a real challenge for me, especially late night. I would wake up out of sound sleep, sometimes 11 pm or even later, and have tremendous carb cravings. Needless to say, I would succumb to the craving and make something to eat.

Well, I packed on the pounds, despite eating most meals at 'normal' times. My late night cravings were so intense, I spoke to my family doctor about it, and he explained that a brain could most definitely be 'programmed' to eating schedules, and even though I may not actually be hungry, it was sending me signals it was time to eat.

It has been a real struggle to get past this, but with getting back to a LC WOE; and sheer will power to fight the cravings, I am making real strides in getting past this issue. The main thing I have been doing to quell any late night cravings is to pound water. Needless to say, I may have to get up several times a night, but it sure beats the alternative.

Stay the course, and you will get past it as well.

[kbeth]

Originally Posted by Leo41

Any worthwhile change in our lives involves difficulty and serious effort. That's the only way I know to deal with my food issues. They did not disappear with my excess weight, and I know that 'weight management' will be a lifetime challenge--but it's a challenge I intend to deal with effectively because I never want to go back to where I was.

YES! I think I just expected nighttime snacking (binging, really, for me) to stop on it's own because I am LCing. No. I have to make the effort to not mindlessly snack. And if I feel weak, I simply go to bed. Because more than anything, I realize I am not hungry, my body is tired and looking for energy! That was a HUGE realization for me.

Good luck to you, OP!!

[cfine]

I have had this problem and still struggle with it sometimes. It's gotten much better though. Most of the time I just tough it out and don't eat anything. If I'm REALLY hungry(and that does happen sometimes)I will eat something that is carb-free like a cheese stick. Usually that will settle my hunger down.