I agree with PP that eating more protein and fat and fewer carbs would help. If you're eating a lot of carbs at dinner (i.e. brown rice), that will lead to an insulin spike to deal with the sugar rush, and when you crash a bit later you're hungry again. And you're eating carby snacks doesn't help that. If you're going to eat carbs, put them all earlier in the day and then make your dinner protein and fat rich. If you're hungry later, have a stick of string cheese -- 80 to 100 calories and the protein and fat are much more satiating than the empty calories of pretzels (which are essentially sugar).

Immediate PP here. Also, i rarely watch TV. I think it leads to mindless eating. If I do watch, its a ppv without commercials. The damn food commercials can lead to overeating. If I do watch a movie or show (maybe 1x/week), I do it on the floor, while stretching. But mostly, I try to have my 'treat' while reading or sitting quietly with DH, making it meaningful. Instead of snacking in front of the TV, get in bed, read a little and go to sleep. TV= snacking.

OP, we are --or were--very similar. Tried a lot of 'tricks.' ultimately realized that at n ight, i felt like I needed/craved a 'treat' for being 'good' the whole day, for a long ass day of work topped by cooking, cleaning and putting kids to bed. It was a psychological hunger and I had long associated certain foods with rewards, like many people. I've finally taken to having a 'reward' (and not eating 'perfectly') but there's a limit. If I really want ice cream, I have a small--this is key--small scoop of really good ice cream. A lot of times, i want something that just says "ahhh, relax." So I have a slice of brie and a half glass of wine. Someitmes its a square of dark chocolat eor better yet, hot cocoa with skim milk.

I guess what I'm saying is that I eat enough healthy stuff during the day to not be super hungry at night but I do better and don't binge if I allow myself something I really want. the hard part is sticking to the small quanitty, but I've learned usually to do so.

OP In addition to alot of the above suggestions, try this. When you have a snack craving have an atomic fireball. Remember these from your childhood? Unfortunately, kind of hard to find but you can get them at Amazon. The burn the crap out of your tounge, you want the really hot cinnamon ones, and they take a long time to eat. Worked for me, they get the sugar craving over and then Never wanted more snacks unlike a cookie that then makes you want chips, etc. I think one atomic fireball has less than 50 calories

I don't eat after 7 pm until I get to work in the am. For me this eliminates the temptation to snack on something after dinner or nibble while packing lunches. I convince myself it is just fruit or healthy or whatever but before I know it I am eatng more than I want. If I just stop before I start, I am better off.

Anonymous wrote:This is me to a tee. Not that I have a solution, but I've noticed it's hormonal. After my cycle plus two weeks, I am pretty resistant to cravings. Two weeks leading up to it, it's impossible to resist. The best thing for me during this time is to keep the tempting stuff out of the house.

Also helpful is to try 5HTP (regulates serotonin levels) and L-glutamine (helps with sugar cravings).

I get cravings around my cycle as well. For me, the best thing to do is to just give in! If I get it over with and just eat the damn candy bar, I can get right back on track. If I don't give in, then I'm dealing with cravings and end up munching for days or even weeks.

OP, look into PGX Daily. If you take it before dinner with LOTS of water, it should fill you up for quite awhile. You can get it at Whole Foods.

Anonymous wrote:OP, the meals you detailed are not a lot of food. How many calories are you actually taking in? You are probably hungry - depriving yourself during the day so you're trying to make up for it at night. (22:33 - are you eating disordered?) This happens to me sometimes when I try to be "good" about my eating and not snack or eat sweets.

This. My guess is you are just hungry. try upping your calories and moving more instead.

I like to really eat and relax in the evening, when I have some time for myself. I follow the Fast 5 diet and it works very well for me. You can google it, there's a free e-book. But any other intermittent fasting plan may work for that.

It also doesn't look like you're eating any fruit. That can add nutrients, fiber, and water. Fruits like berries, melon, citrus, are all healthy snacks and can help you feel full. Why not add some fruit to breakfast and your morning or afternoon snack?

Also, lose the reduced fat peanut butter. They make up for the fat with added sugar, much better to have the real thing. As PP noted above, healthy fats are good. I'd also add an olive-oil based salad dressing to your lunchtime salad, for the same reason.

Anonymous wrote:How much do you drink a day? One of the most common causes of overeating is that dieters do not drink enough and will mistake thirst for hunger. Women need to drink on average about 72 oz of water a day and men need to drink on average about 100 oz of water a day. One potential solution is that you need to get a large glass, say 16 oz and fill it with water. When you get hungry, drink the water down first before you get a snack. Refill the glass and leave it. Then have a small snack, say 2-3 crackers. Go do something else. If you get hungry again, drink the glass of water again, refill. Have a small snack. Water will fill up your stomach and help abate the feeling of hunger.

Exactly! I was thinking one of OPs issues is not drinking enough water throughout the day. OP, also, when you start feeling cravings at night - respond by pouring yourself a large glass of water and drinking all of it. Make it a rule that you won't ingest anything other than water for at least 15 minutes after that first glass. You probably won't want to or need to once you hit that 15-minute marker.

If you're not a big fan of drinking large glasses of water, find a version that you'll like - flavored water, seltzer water, etc. Whatever can turn your water consumption into a treat.

Also, I haven't read through the whole thread, so if someone's mentioned this already, just ignore my post: based on your "typical day" foods list, it doesn't seem you're including enough healthy fats. Just a thought - good fats are necessary and filling. Maybe your cravings have something to do with not feeling full enough.

Good luck!