Classy123

Question-

Posted on 10/20/09, 09:09 am

One of my biggest issues is eating after dinner, I get off work most nights at 9 and even though I start with the best of intentions, I seem to eat to much at night. I quit smoking a little over a year ago, and in the past I would smoke alot in the evening, and I know Ive substituted food. Anyone have this issue, and what did they do to overcome it?

Thanks!

• Reply #1 10/21/09  9:16pm
  
  Beesley
  Congratulations for quitting smoking. I quit smoking two-plus years ago, and I also found myself eating more. I also tend to work late and eat dinner late.
  
  Are you eating too much after work because you are eating dinner late and your portions are big, or are you snacking and sweeting after work, or some combination? I guess I am asking if you are eating because you are hungry, eating because it something to do that isn't smoking, or some combination?
  
  After I quit smoking, I found that food became much more important. I felt much hungrier than I did when I smoked. It became very important to me that I not feel hungry and deprived, because that would just make me want to smoke. I find that I do best if I eat three healthy meals per day that include lean protein and whole grain carbs; the lean protein and whole grain carbs stick with me and help me feel full. In addition, I eat lots of fruits and vegetables. I only snack on healthy snacks like fresh fruit, vegetables, and lowfat cottage cheese, whole grain crackers, or nuts with the good fat in modest portions. I exercise portion control on all food that I eat except fruits and vegetables - I eat as much of those as I want. This helps me keep the situation under control.
  
  If you are not eating because you are hungry, I suggest changing your routines. Do things differently after you get off of work. And especially do things differently than you did them when you smoked. So if you used to just go home after work and watch tv and smoke, and now you go home and watch tv and eat, you must break that routine in order to break the leftover habit. Find something to occupy your hands and your brain, so that you break the habit of putting stuff in your mouth with your hands. Go to a movie after work instead of going home. Or meet a friend and take a walk. Hang out in a different part of your home than you usually do. Get on the computer, listen to music, read, crochet, or do something different from what you have been doing. Shake things up. Keep trying different things until you find something that works for you. You may be grappling with leftover learned behavior from your smoking days, and you must unlearn it.
• Reply #2 10/24/09  11:55pm
  
  smileLisa
  Yay for quitting smoking!! That is such a great accomplishment!!
  
  I have been struggling with the late night munchies for a long time, and my best advice is plan out your food and snacks ahead of time and then prep them. So that way when you get home from work, you will open the fridge with a plan instead of going into graze or binge mode... I would suggest packaging it up as if you were planning to take it somewhere, and that way you grab a bag of apple slices, or a bag of hardboiled egg whites, or have a cup of frozen berries set aside next to an instant oatmeal packet (I go for the ones with no flavoring, they have less sodium and calories, and you can make your own creation with berries or any fruit, or you can even try using splenda to sweeten it...)
  
  Have a plan and stick to it, and then remove yourself from the kitchen/dining room. Don't linger. The longer I linger at night in the kitchen, the more likely I am to go back and graze.
  
  You can do it! Hang in there and keep us posted! Remember, planning ahead is key!

No Gimmicks is a group for those who are losing or looking to lose weight the healthy way through exercise and cutting calories. We are all about making a lifestyle change instead of "dieting."