over eating at dinner time

this is the second time I've done this since being on PT... so I know it's not a big deal, but still, I hate it.

I go all day, staying with in my calories, get lots of water, lots of walking, and just generally do really well.
Then comes dinner time. I eat a healthy dinner, again with in my calorie range, then, I binge! the first time it was pure junk, lastnight I at least had some sort of healthy food. (2 large mangos, rice cake, peanuts, and two of those nabisco 100 cal snacks) I realize it doesn't sound like much, but when you add those calories up, it's not good. I felt SO FULL after too.
anyone else do this? anyone else feel they've cheated themselves, by cheating? anyone feel guilty after eating too much?

Tue. Mar 21, 6:42am

maybe you should try doing something active after dinner to avoid binging. Clean house, go for a walk, or some other activity that will work for you instead of against you. Have you found what triggers this eating? Is this eating in front of the TV? You might be able to stop the binging by stopping the trigger:o)

Tuesday, March 21, 2006, 8:56 AM

overeating at dinner

ya know, I used to do this too, but mostly after I felt like I had deprived myself during the day. I would come home to dinner and have ALL these cravings. So now I give myself at least one fun snack a day (a trail mix with some chocolate in it, a SINGLE serving of chips- something FUN you should only have in small doses). And that tends to keep me good from binging at dinner. Also, I premake my dinners and have them in tupperware so that they're pre-portioned. This way I come home, take out my dinner which I made homemade on the weekend, and heat it up and eat it! it's delicious and nutritious and in what I already know is a good serving size... hang in there you can do this!

Tuesday, March 21, 2006, 9:21 AM

I sometimes "healthy" binge, too,and feel guilty later, even if it was only like 300 calories over my limit. I feel I have an emotional issue that leads me to love the feeling of being stuffed full, and in and out of control of my calorie intake. It's like once I'm stuffed and once I feel like I've gone too far out of my calorie limit, I just want more! Here's some strategies:

- Eat a cup of soup 1/2 hour before you go home from work.
- Fill up on raw veggies. It never feels the same as bread or desserts, but after you've eaten like 12 huge chunks of broccoli, you're getting full, your mouth has been satisfied chewing, and your dinner tastes SO much better.
- Make the pantry off limits after dinner. I second the idea of finding an activity you can do without food.
- Give yourself one meal per week where you eat almost whatever you want... make it twice the calories of your normal dinner, work out extra hard that day and skip out on one snack; it will balance out and potentially rev your metabolism.

Tuesday, March 21, 2006, 10:22 AM

over eating at dinner

i find that it helps when i have a salad with every dinner. Start with a big salad. By the time you reach your entree, you are already almost full. That way you wont wind up eating a lot of snacks.

Tuesday, March 21, 2006, 10:24 AM

I agree with making sure you allow yourself a little snack during the day. i'm the same way...i eat well all day long then get home and eat way too much. i started letting myself have a snack in the afternoon and it helped.

Tuesday, March 21, 2006, 10:31 AM

Yeah - I dod this often too. Suddenly the 500 cals I had left for the day are gone and I'm going another 400 cals over.

For me the most important thing is not to start. Usually, I won't actually be hungry after my planned dinner, but will give in to some temptation and that will then MAKE me hungry and I'll want to keep eating and eating. So I think it's important not to give in initially. Drinking tea also helps...

Tuesday, March 21, 2006, 11:06 AM

brushing your teeth?

Don't know if this really works, but I read somewhere that brushing your teeth right after dinner reminds you that you are done eating for the night. Sounds like it makes sense to me...

Tuesday, March 21, 2006, 11:37 AM

If I don't eat something in the evening I will eat a lot of 'somethings', so I have a nice selection of teas (mmm Mango Passion) or I leave room for hot cocao (made with Dark cocao and skim milk w/splenda) - it's my evening quiet time and I keep it in an insulated, covered cup so I can sip it slowly while I unwind. I do this while reading or visiting with my roomates. If I drink it in front of the TV, I won't even remember drinking it, let alone enjoy it....

Tuesday, March 21, 2006, 1:37 PM

OP here, all very good comments/observations... especially being active after dinner. i think that is part of my problem. the other part is that I'm alone this wk... partner is out of town, so there is no one to remind me that I'm going out of control. LOL
and sitting infront of the tv I know doesn't help matters.
thanks all for your imput, and sharing your experiences.

Tuesday, March 21, 2006, 4:41 PM

i am glad to see i'm not the only one w/ this problem. i too do wonderful all day at work. i almost dread coming home cause i know the urges will start up. i usually do good till after supper then it is pick this and that till before i know what hit me i've went 500 + over daily limit. i never used to be a night eater so i'm having a tough time dealing w/ this. just need to get it out thanks

Wednesday, March 22, 2006, 4:18 PM

My house is my trigger!

I like to eat my dinner while I am still at work at around 5pm. Then I say "Ok I am done eating for the night" I repeat it to myself the whole drive home but something happens when I turn the corner and see my driveway...I get really hungry...it is completely mental because I just ate! It is so hard for me NOT to eat something when I get home even if I just ate a full meal.

Wednesday, March 22, 2006, 4:28 PM

You wrote 'it doesn't sound much' - but it does! Maybe you need to re-evaluate what you think as a little snack - keeping a food diary and calorie counting helps. 2 large mangos is at least 300 cal - a piece of chicken or lean steak is that much.

Secondly, what you munched on is not that 'healthy' with exception of mangoes and peanuts (but even something 'good for you' isn't when taken in excess). Those 'Healthy' nabisco treats are just junk food full of preservatives.

I find, when I binge, I do that because I have this craving, say for chocolate cake or ice cream, and try to fix my craving with something lesser than that, but it usually doesn't satisfy much and I keep munching on crap. If'd I'd had a small piece of good chocolate I would've probably stopped and only set back by 100 cal.

Wednesday, March 22, 2006, 5:24 PM

How To Stop Emotional Eating, Night Eating and Mindless Snacking

new PEERtrainer article

Link

Friday, June 19, 2009, 12:57 PM

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