Thread: How to Overcome Nightime Mini-binge eating

I eat healthy all day long with a lot of protein at each meal, but when I'm trying to reduce calories down to say 1500-1600 a day instead of my usual 1900-2000 I'll end up getting super hungry late at night and not thinking straight so I go to my husband's chips, even if it's just 200-300 calories it's still extra calories that I don't need, especially that late at night.

How does one stop this behavior? Even my eating disorder therapist is baffled other than the alcohol link.

I do have to say I see it worse when I drink alcohol, so I have a matrix for my therapist on when I mini-binge and what days I consume alcohol and you definitely see a difference there. It's hard because I have a lot of friends who like to go out for cocktails.

But I do it even if I don't drink.

This is driving me crazy as I just saw a photo of me in a group and I don't like how much weight I've gained since 2016.

Originally Posted by DustinTheHuss

I eat healthy all day long with a lot of protein at each meal, but when I'm trying to reduce calories down to say 1500-1600 a day instead of my usual 1900-2000 I'll end up getting super hungry late at night and not thinking straight so I go to my husband's chips, even if it's just 200-300 calories it's still extra calories that I don't need, especially that late at night.

How does one stop this behavior? Even my eating disorder therapist is baffled other than the alcohol link.

I do have to say I see it worse when I drink alcohol, so I have a matrix for my therapist on when I mini-binge and what days I consume alcohol and you definitely see a difference there. It's hard because I have a lot of friends who like to go out for cocktails.

But I do it even if I don't drink.

This is driving me crazy as I just saw a photo of me in a group and I don't like how much weight I've gained since 2016.

It's just a habit. Habits are tough to break so it will be a mind over matter situation. Once you end the habit and your body gets used to no chips then you'll be ok however it's easier said than done. Plus I know about having some wine at night then wanting to eat a whole jar of peanut butter, lol.

Yeah it’s a habit now and I’m tired at night so my food choices are poorer. Plus I have caffeine during the day to curb my appetite.

One day at a time…..

Originally Posted by RichS19

Do not put anything in your mouth. Once something goes in it’s too late more goes in. also you gotta clean your environment now don’t have it sitting around then you won’t be eating it….Rich

I read that brushing your teeth earlier helps. I’ll tell myself I’ll just have a couple of chips but the salt leaves me craving for more.

Yeah my husband won’t hide his chips and my daughter won’t hide her Nutella, but luckily her boyfriend hides his sweets upstairs. Out of sight, out of mind.

Originally Posted by RichS19

Do not put anything in your mouth. Once something goes in it’s too late more goes in. also you gotta clean your environment now don’t have it sitting around then you won’t be eating it….Rich

lol so eliminate all food from the house

Originally Posted by Tommy W.

lol so eliminate all food from the house

This is what I did during my big weight loss several years ago, and even now to a degree. I just don't bring certain things in the house, if its not there I don't miss it.

Originally Posted by xsquid99

This is what I did during my big weight loss several years ago, and even now to a degree. I just don't bring certain things in the house, if its not there I don't miss it.

I know. Out of sight out of mind but they’ll just say, “you shouldn’t eat other people’s food”. I’ve literally gone in the kitchen half asleep and don’t even remember eating it until the next morning. I’m glad that they don’t have over stuff but still….

OK it's nighttime and you all are helping me get the strength to overcome this bad habit!!! I feel more powerful now.

I only ate healthy food 1600 calories yesterday and had a tough Zumba workout! Tonight will be chest and tri with hopefully some cardio.

Originally Posted by hugobe

Can you replace the chips with something healthier?

Yeah last night I had a Caesar salad as I realized I hadn't eaten my greens that day. I steered clear of the chips again

Originally Posted by aloneNfat

no foods prior to 1.5-2 hours before bed... i try cottage cheese splenda/cinnamon or greek yogurts sometimes egg whites, or protein shakes if im starving i slam a premier protein 30g shake.. the hunger at night is my biggest enemy on a cut...

I used to do that when I was on my former trainer's meal plan. I have greek yogurt and cottage cheese during the day, but the protein shake is a good idea when I have a sweet craving.

It's the nighttime hunger that gets you. I'm not that hungry during the day due to caffeine but I still eat regular meals and snacks since I'm pre-diabetic.

Originally Posted by sunsean

I ended a perfect day of eating last night by inhaling 15 red vines and deleting my deficit. Oooooooooops.

black vines FTW

Originally Posted by sunsean

I ended a perfect day of eating last night by inhaling 15 red vines.

Fixed.

Originally Posted by xsquid99

Fixed.

lol

Originally Posted by 284Shooter

Try carrots or other lower calorie veggies. Anything that is low calorie and easy to grab and eat. No prep needed.

But I understand the struggle especially after about 18 beers!!

I realized one of my problems last night. I had a friend who lost a lot of weight and told me that she ate sugar-free jello or pudding when she had the urge to snack. Well last night that just made me hungrier. I resisted the urge to eat, but I can see that something with protein would be more satisfying and help the hunger, or veggies with fiber like you mention.

So far I've done well with the nighttime eating. I did wake up hungry last night and couldn't go back to sleep so I had some of the sugar-free jello and that was enough to fill my stomach.

It's so annoying as I ate 1850 calories and I was still hungry, and I only went on a 2 mile walk. It's so hard to cut. I guess my stomach has to get used to less food? I usually eat 2000 a day.

Originally Posted by DustinTheHuss

So far I've done well with the nighttime eating. I did wake up hungry last night and couldn't go back to sleep so I had some of the sugar-free jello and that was enough to fill my stomach.

It's so annoying as I ate 1850 calories and I was still hungry, and I only went on a 2 mile walk. It's so hard to cut. I guess my stomach has to get used to less food? I usually eat 2000 a day.

try eating your first meal a little later each day by about 15 minutes until you aren’t eating until around 11 or so. Once you start eating it puts the whole process in motion of wanting more food. At the same time try to eat less and less food at each meal as time goes on. Anecdotally that’s the only way I’m able to drop fat.

Originally Posted by Soundork

A teaspoon or two of raw honey does it for me.

Originally Posted by air2fakie

Keep a few pieces of jerky by your bedside. Eat one piece every time you wake up hungry. Go back to sleep.

Originally Posted by Tommy W.

try eating your first meal a little later each day by about 15 minutes until you aren’t eating until around 11 or so. Once you start eating it puts the whole process in motion of wanting more food. At the same time try to eat less and less food at each meal as time goes on. Anecdotally that’s the only way I’m able to drop fat.

Thanks everyone. On spread.

I still woke up hungry but just had some Rice Chex and soy milk. I got within 1800 calories. Still, how the heck did I do 800 calories a year ago? That was too low and I'm sure it contributed to me starting nighttime binge eating, but still I should be over that by now. By September I was up to 1200 calories but in November I found myself going to 2200-2300 calories in order to sleep.

Originally Posted by MrCarrot

I know when I was on a pretty harsh cut first time around, I filled up in the evening on low calorie foods. Rice cakes with pickles, strawberries and low fat yogurt. This was all after my last meal of the day and I found it fairly satisfying.

Those are great ideas. I find myself having my last meal of the day and then dreading the evening where I get hungry.

Mothers Day had a ton of desserts and then my daughter put down M&Ms and Skittles on the counter, as well as 2 pints of Cookies n Cream ice cream from Baskin Robbins yesterday. UGH! I put the candy back in her room so I don't have to look at it every time I go to the kitchen. I'm going to Europe in 2.5 weeks so I don't have much time to at least lose some weight. I've done so much better since I made this thread though, but I'm still on spread .

Originally Posted by DustinTheHuss

How does one stop this behavior?

As with any problematic behavior, or addiction, you should identify the triggers.

It may be a specific environment like a location or time, certain activities that precede the problematic behavior, or even certain interactions.

Then it takes a great deal of willpower to actively avoid the triggers.

The first few weeks will be the most difficult.

Good luck.