Can't Stop Eating in Evening
Looking for quick nutrition advice - how do you stop yourself from eating everything in sight at night? I feel like once training/working all day/taking care of family is done, I pretty much start shoveling the food in. I *think* I eat well all day (not limiting calories or skipping meals), just to see it explode from 6-9PM. Anyone have thoughts on this?
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@ Kori have had the same issue myself in the past. I think it was Coach P that suggested eating Chobani yogurt, that has more protein and tends to fill you up. If I am REALLY hungry, I will include 1/4 cup of bare naked granola (hint -- you have too much if you can;t mix it in the chobani container.
x2 on calorie tracking a least for a little while, I use myfitnesspal, I was surprised at how much I was shortchanging myself during the day, even though my stomach wasn't triggering the 'im hungry' feeling till later.
x2 on more frontloading and protein. A large protein rich breakfast REALLY helps cut down on snacking later in the day for me.
Kori, I have the same problem! I like the idea of the yogurt as a snack and maybe having the water bottle handy. I've heard that sometimes what is really thirst is mistaken for hunger.
Will try the larger breakfast and increased protein!
Sounds like this is a common problem among the masses......
What works for me is keeping track of what I eat and if I am feeling particularly hungry I swap some carbs for more protein — seems to cut back the hunger feeling.
I take a casein/whey protein combo in late evening if I'm starving. I also try to eat supper earlier like 5-6pm and then no snacking. I find I can go to bed hungry and sleep well but have trouble keeping quantities reasonable at supper, esp if I don't eat enough at lunch or wait too long to eat supper.
BAS
Big
Ass
Salad
Grill some chicken on Sunday night, cut it up and store it on the fridge.
Find the biggest bowl in your house. Like a huge mixing bowl.
Make salads with as much veggies as you can fit the bowl + your chicken above. My go-to is chopped romaine, red, green, yellow peppers, onion, half can of black beans and half can of corn, dried cranberries. I toss in some salsa (0 cals) to add flavor. I go light on the salad dressing, using salsa instead (zero cals).
Drink a 32oz bottle of water with dinner.
Ahh yes, the patented Strauss BAS!
I would bet dollars to donuts that you are under eating thorough the day, and your body is trying to tell you about it at the end of the day (been there, done that!). It's a tough leap of faith, but try to consume 70-75% of your daily calories before your planned dinner time. Then see how hungry you are at the end of the day!
That is my lunch EVERY SINGLE DAY. People seem appalled that I can fit that many vegetables into a bowl and then into my body (and all without a drop of salad dressing.... like its blasphemous or something!). I sometimes use a drizzle of olive oil (good fat - yay!) with salt (sodium - yay!) and Italian seasoning - or top the salad with a bit of tabouleh if I have it. Kori, I swear this keeps me full for HOURS!
Ice Cream. Thats all I'm sayin.
My issue has been sugar and love of chocolate lately, but hard work has helped cover it up. My food plan has been nails, no issue. Tight on the calories. But, since Wildfower, two weeks of transition, 10 days in Maui and a week off with hurt knee have put 10 pounds on me. It has all been at night, one "fun size" (so cute how could it hurt?) bit of candy at a time.
The issue with my hunger, I am told, is that I am creating a big defict during the day with my exercise and a tight calorie plan and am just too hungry at night for carbs and sugar. I also strength train twice per week and my mass needs something. This was never a problem before, like 6 months ago, but I started EN like 6 months ago.
The prescription was to limit the deficit during the day, eat more protein after workouts (like right after). Don't deny yourself some recovery protein. And, then, a scoop of casein at night with water if hungry. Casein (Jeff actually mentioned it) is a low calorie protein that is longer lasting and will get you to breakfast feeling good.
Dino...excellent comments. (and congrats to you on the transformation! thats awesome)...but Casein(Whey Protein powder) and water? not very appetizing for me personally...I figure I work hard (you do too!)..especially now as I exit OS and my volume starts to tick up.. I keep my calories tight but reward myself in the evening and my Calorie Gap Filler of choice is Ice Cream...I'm a firm believer in rewarding yourself with something you like..
Acutally often I will sprinkle whey protein powder on it and even some Almond/Coconut milk and make a smoothie right in the bowl....Does the trick...and I will still drop 2-5 pounds between now and Louisville...
Oh...peanut butter/almond butter + anything also works...almond butter+honey+protein+ice cream..now there ya go! I have a hundred recipes like this if you need them.
KORI - the bad nutrition boy here says REWARD YOURSELF and you will stick to your overall diet plan and maybe even work those intervals just a tad harder dreaming of that treat at the end of the day...
@Joseph - "get behind me satan!". Ice cream recipes?!? lol. That's all fat and dairy. So funny. That plan will not work for me, sadly. Were you ever 250 pounds? People just have different metabolisms and respond differently to fat, carbs and protein. Good advise I guess, but I suppose moderation is the key. I don't know. Glad it works for you. I am jealous!
FYI - Chocolate Casein tastes great! Sometime for a treat if I workout in the PM versus the AM, I will mix it with ZICO coconut water instead. Makes it really smooth and creamy and gives you a great electrolyte hit. That's living.
Also, you will love this, in the AM I have a scoop of chocolate, egg protein powder. 25 grams of protein for 110 calories with a piece of fruit. Can't beat it. Been doing it for almost two years. I am like a robot, but I suppose my destiny is to walk higher path free of the mortal sin, Ice Cream.
Sorry for the thread highjack.....
I hear ya Dino..I will cease my tempations......
Another thing that I like to do with protein powder is have cereal & over the cereal I put Almond Breeze + Protein powder...at work I have even purchased the pre-packaged cereal and poured a Banana or Vanilla Muscle Milk on it...
Joe - I'm a self-proclaimed ice cream addict. No joke. I think part of the problem is what everyone is saying....I don't front-load my calories enough, so sadly, by evening, I'm reaching for the easiest thing I can get my hands on. Shamefully, I will admit, that this can sometimes be ice cream. And a spoon. Like right out of the carton. No bowl.
I'll go sit in the "time out" chair now.
Kori- then the answer is obvious...Ice Cream earlier in the day
For me it is about comfort food, which can be anything, it is just the thought, feeling and sensation of FEEDING myself. The day is done the stress level is low time to have a snack which led's to eating everything.
In the AM I say I'm not doing that again until the PM rolls around and same old story. Some days I have success with it most days not. God forbid I have a glass of wine/beer the will power goes right out the window.
Good on Ya....
As David says, a beer or wine often leads to trouble — and sometinmes I can eat everything that's not nailed down!