Overeating help

[veromatysiak]

Hi, I use my Fitbit for weight loss. Currently, I'm 5'3 and weigh 130 lbs. I've been using my Fitbit really consistently recently, except for I don't track calories on it. During the day (breakfast and lunch), I do really well with eating clean and not overeating, but for some reason, when I get home, I have a tendency to binge or overindulge. I don't care much for sugary drinks or even candy that much but I frequently tend to eat a lot more of these things in the evening, and my dinners often make me feel stuffed even when I don't want to eat. I suspect that overeating in the evening is the main thing stopping me from losing the last 10 or so pounds. How can I get away from this bad habit? Usually I come home tired, and then I'm even more likely to overeat. I live with my family, so getting rid of a lot of foods isn't an option. Does anyone have any other strategies?

[Yoshimo]

Hi,

Few tips to consider that might help

• eat more during the day so you're not very hungry when you're getting home
• smaller proportions at dinner
• learn to cook different kinds of food that take more time to make
• get a new hobby that keeps you occupied at the evenings so you dont have time to think about food
• physical excercise so you're not that tired after work
• get enough sleep
• discipline

best regards,

Johan

[robguitar]

I know the feeling. I'll eat great, even through dinner but around 8:30 PM I'll walk into the kitchen and eat cookies or something chocolate. In the back of my mind I know that there is a calorie deficit for the day but I always blow it. Really frustrating.

[OCDOC]

I was in the 'habit' of having one of these 'binge nights' about once a week. Instead of fighting it, I decided to roll with it! So far my 'hack' hasn't hindered any progress. Here's my 'outside the box' solution.

When I have an evening binge, I just go for it and eat until I'm DONE. I estimate how much I went 'over budget' for the day. Then I look at the clock, then skip eating for 18 hours (or longer!). I consider this brief fast the price of my binge. Cream in coffee allowed. Then I carry on.

Eg...I might go crazy and stuff my face at 10pm. Instead of feeling guilty, I simply say 'Okay, nothing but coffee until at least 4 pm since you just ate breakfast and lunch'. During this mini-fast, I reflect on the binge, and decide if it was worth it. I consider the previous night binge that day's breakfast and/or lunch, and have the 'rest' of my day's allowance after the break. Total macros for the week even out.

This works for me because I don't EVER feel hungry after a night binge...skipping breakfast and/or lunch is not hard.

PS I ignore the 'breakfast is the most important meal of the day' BS in this situation. Breakfast is (maybe) important only if your last meal was at dinnertime (12+hours ago)...nite eating nullifies that 'rule'.  Rob K

[glitzy]

You've got some great tips above.  I eat breakfast, have a snack, eat lunch, have a snack, eat dinner, workout, snack (sometimes).  Eating this much throughout the day helps keep me full and from overeating when I get home. 

[emili]

track calories on it. just do it. once you see how much you are eating vs burning- you will stop. You say that you do really well in the morning, how do you know? eating "clean" doesn't mean low calorie. And you won't lose weight if you don't lower your calorie intake. I strongly urge you to measure, weigh and log your food. you will be shocked into eating less. works every time. Go back through previous success stories in the forums and you will see what I mean. Good luck to you- I know you will find your success.