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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Why do I lose control of my eating in the evening?
I've been a member of this diet club since January and so far it has been going quite well - I've managed to lose some weight (and some inches!), but am finding that my old habits are dying VERY hard.
Every day starts quite well usually but by the evening/night I can't seem to control my snacking - I'm so used to getting on with things and eating while I do them that I'm finding it really difficult to fight the urge to do this, then at the end of the day I feel guilty and cross with myself. My housemates buy so much junk-food that I'm constantly tempted. I suppose it's like a comfort thing but I was wondering if you had any tips to break this pattern. I really want to continue to lose weight, and I also want to create a more healthy routine for myself so I can keep the weight off!
Any tips you have would be great. Thank you.
A.
Our expert says...
First of all, congratulations on the weight you have lost to date. You are certainly doing something right!
The scenario you describe is quite common. Many people find that the day starts well, but that they start to lose control during the afternoon and evening. One of the keys to avoiding snacking is to keep your blood sugar levels stable, as blood sugar dips can cause cravings and hunger. The best way to accomplish this is to avoid foods, and drinks, that contain sugar and ensure that your diet is rich in low glycaemic index (GI) foods. This includes eating wholewheat, brown carbohydrates in place of processed white ones e.g. wholemeal bread, wholewheat pasta or noodles and brown rice. When you have potatoes, make sure that you eat the fibre-rich skin too.
Another tip is to try and eat a small amount of protein with each meal, as this slows down the digestion and absorption of the stomach contents and helps keep blood sugar levels more stable. Also try to eat little and often, never going longer than 3-4 hours without a small healthy snack at least.
It also sounds like you have picked up a habit of eating while doing other things and this is a really easy way for the calories to mount up before you even notice it! Instead, try to plan a snack or 'treat' at the end of a particular job or halfway through the evening. Planning this in, and deciding in advance what you will have to eat, will allow you to remain in control and develop new, healthier habits. It may take a few weeks to establish a new routine, but it will be worth it in the end. Good luck!
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