Diet goals and my evil twin

  • Posted by a hidden member.
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    May 10, 2011 8:44 PM GMT
    Hey guys –

    I am reworking how I eat, and have been having a lot of success… until the end of the day. It is as though I lose my mind and all sense of focus and I go get ice cream or eat a snack that is high calorie, or something that destroys the success I had the rest of the day. I am logging what I eat and being very honest with it, and when I look back I consistently destroy my calorie goal in the late evening. I am eating so much better overall, but it is as though my former bad habits and have to unleash every once in a while.

    Any thoughts or approaches to managing this? I am in awareness mode right now. The answer is probably planning snacks ahead of time and making sure I eat in a way that I feel full at the end of the day. Other thoughts? Thanks gents.

    George
  • Jerebear

    Posts: 329

    May 11, 2011 4:22 AM GMT
    Make your evil twin part of the plan.

    Those foods that you need to control, but can't/won't cut out, eat them up to 2 hours after a strength training workout. At least the anabolism of sugar is working more in your favor than it otherwise would be at any other time.

    It gives you a release valve so that in other times you can self-talk yourself into avoiding something by promising yourself you can have it post-workout at another time of the week.

    Increase your intake of dietary fat eaten early in the day, it gives you steady energy and drastically reduces night cravings.

    Lastly, its better for your metabolism long-term to break your diet once, twice, even three times in a week compared to steady-state diets of constant calorie restriction.
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    May 11, 2011 4:29 AM GMT
    This has always been my problem! I am cutting now but honestly this time it hasn't been that bad! I think its because I am eating a bit more during the day so my cravings don't get bad at night. The best thing I do also is that when I feel myself start to get a little hungry, I know a full hunger will set in soon and I will go apeshit, so I will eat something light and good for me like yogurt or drink a glass or two of skim milk. It has been working for me so far...
  • eddieross69

    Posts: 841

    May 11, 2011 4:35 AM GMT
    Take a deep breath.

    Look at the situation from the perspective ofwhat you've done RIGHT to improve your diet. Feel good that you are making progress. Most people don't. Dude, you're ahead of the game.

    Late night snacking is the downfall of all dieters. It sounds like you're craving something sweet, ergo the ice cream. Check your food log and see if the "evil" foods are pretty much the same in taste. Then you can find healthier alternatives to quench the craving.

    Example: I would eat a bag of chocolate chip cookies before EVERY night. When I got serious about getting fit, I replaced the cookies with:

    A tablespoon of peanut butter
    or
    Sweet fruit, like pineapple.

    Yes, it took time to "convert". But now I don't eat after 8pm and have pretty much lost any crazy food cravings. If I do have a sweet craving, the peanut butter does the trick for me.

    I hope that sheds some insight and helps you out a bit. You're doing a great job, keep at it and you will reach your goal icon_biggrin.gif
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    May 11, 2011 1:54 PM GMT
    Thanks for the feedback guys. You are spot on. Something I did as a kid and loved was to but the little yogurt cups and freeze them, then it eat like ice cream. I bought a few healthy ones last night to use to that end. I also bought some Jell-O. Hope to post some update pics soon. Cheers!
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    May 11, 2011 5:33 PM GMT
    Are you eating the ice cream or high calorie snack late at night because you're craving it or because you're sleepy and eating late at night will keep you awake? If it's the latter, go to bed when your body tells you it's sleepy. If you must stay awake, chew on some gum or drink some tea.
    If you are craving the food, having just a bite or two will satisfy your craving. You don't need a whole bowl of ice cream.

    Try not eating too soon before you go to sleep. The food you consume at that point will be converted to fat. Sumo wrestlers eat the typical Japanese diet, but they take naps right after eating. The calories they consumed will be stored as fat.
    Don't follow the plan of the Sumo wrestler if you are trying to lose fat.
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    May 11, 2011 6:25 PM GMT
    Interesting Ermine, thank you. I think I have just conditioned myself to want a late night treat. I am following a plan similar to that of a coworker who is in week 9 and lost 25 pounds so far. I am entering week three and have learned so much about myself from food journaling. I'd always read about the benefits of doing that, but never bought into it. Now I know better.
  • josephmovie

    Posts: 533

    May 11, 2011 6:58 PM GMT
    As you have a sweet tooth, I would look at diet versions of what you like. The Skinny Cow range tastes pretty good to me, and I think they have it in the USA.

    If you are a cook then this site has some pretty good low-cal options:

    http://www.skinnytaste.com

    And promise yourself that before you have your sweet treat that you will eat an apple first and have a cup of green tea. This will help fill you up a bit. Then have the sweetie.
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    May 11, 2011 7:06 PM GMT
    Great website and feedback, thank you josephmovie!
  • josephmovie

    Posts: 533

    May 12, 2011 2:40 AM GMT
    original714 saidGreat website and feedback, thank you josephmovie!


    No problem at all. The other thing I wanted to say is that you should consider making your sweet treat a part of how you eat!

    If you do the green tea and apple thing, you may not feel like the low cal sweetie afterwards, but you should have it anyway. That way, your days don't become "good days" when you didn't eat a sweet thing and "bad days" when you did. It just becomes part of how you eat on an everyday basis.

    By giving yourself that one sweet thing you get it out of the way, and end that "will I or won't I?" battle.





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    May 14, 2011 12:00 PM GMT
    never deprive yourself of anything. I think you need to incoroporate one or two nights per week where you allow yourself to have your snack guilt free. Plan for that by eating clean the rest of the day and rewarding yourself. The incentive that you are going to be able to have your treat and to be able to have it without feeling guilty will really help
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    May 14, 2011 12:31 PM GMT
    I think people often binge on food because they are trying to get the "feeling" that comes along with it. Eating a lot of food (especially sweets) is a pleasure rush, it's relaxing, it takes your stress away, it's mmmmmmm aaaaaaahhhhhh.

    So, I would find this feeling from something else that is healthy. If you are trying to destress, try writing out your feelings, creative writing, dancing, running, tai chi, etc.. If you are trying to feel good, try psyching your self up mentally with motivating videos, etc. Each night you can have 15 minutes to look forward to where you are going to do something that makes you feel incredible (like you used to use food for).

    Because you know that happens alot at night, prepare for it. What will you do tonight instead of eating? The trick is to challenge yourself to find something that beats food's ability to satisfy. There are plenty of things that do, just find your thing.
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    May 14, 2011 8:49 PM GMT
    I'm glad I'm not alone. The day is pretty easy for me but I get those night time cravings as well.

    I know this wouldn't work for me but some people are able to satisfy their craving by having a small dessert i.e. a bit of a chocolate bar or small cookie. Personally, the taste makes me just want to eat more of it so I don't bother.

    I *try* to have fruit as a late night snack. It's sweet and healthy. Try to make it a ritual like having fruit, tea and watching your favorite TV show to reward yourself at the end of the day.

    That, and accept that you're going to slip up sometimes. Don't let it feel like you've ruined your day or your week.
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    May 14, 2011 9:17 PM GMT
    Jerebear said
    Lastly, its better for your metabolism long-term to break your diet once, twice, even three times in a week compared to steady-state diets of constant calorie restriction.


    True. The rational response of your body to long term energy deficit is to reduce your lean mass until your basal metabolism matches your energy intake. So once per week with more food than needed to maintain your current size. Just don't let your entire week be about what you are going to eat on your cheat day.

    Why do you even have ice cream and sucky snacks in the house?
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    May 17, 2011 1:27 PM GMT
    I don't keep them in the house, I sometimes get the little container at a gas station near my home. last night however, I went to the gym instead. Small victory : )
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    May 17, 2011 2:42 PM GMT
    Well you do need a treat once in a while. And to be honest I think ice cream (without (fake) chocolate sauce, cake, etc in it) is one of the better options.

    You said that you ruin it at the end of the day. Does your high calorie thing mean that you are not getting inches of your waist?
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    May 17, 2011 2:43 PM GMT
    original714 saidHey guys –

    I am reworking how I eat, and have been having a lot of success… until the end of the day. It is as though I lose my mind and all sense of focus and I go get ice cream or eat a snack that is high calorie, or something that destroys the success I had the rest of the day. I am logging what I eat and being very honest with it, and when I look back I consistently destroy my calorie goal in the late evening. I am eating so much better overall, but it is as though my former bad habits and have to unleash every once in a while.

    Any thoughts or approaches to managing this? I am in awareness mode right now. The answer is probably planning snacks ahead of time and making sure I eat in a way that I feel full at the end of the day. Other thoughts? Thanks gents.

    George



    Dude, I have said these exact words so many times! My problem is late at night I start craving processed sugar. People tell me to eat an apple. I tell them to fuck off, LOL. My brain wants processed sugar and no amount of fruit is going to cut it. Last night around midnight I just couldn't stand it any longer.....I went to the store and got a Butterfinger. And this is after eating so clean all day long!