Cant stop snacking!!!

Im back on this site to try and help motivate me into losing some weight, after putting on about 34lb this year!! I can eat really well during the day, then I'll go home from work and have a healthy dinner and almost straight after the last mouthful the evening munchies kick in! Before I know it I'm reaching for biscuits, cakes, whatever there is.. I don't buy these foods, they're brought into the house usually by my mom.. (I'm 22 btw)

A couple of years ago I was the healthiest person I knew. I ate a very healthy balanced diet and exercised regulary but then my local gym closed down and my job went from being a total standing up job to sitting all day long. My healthy eating then went too far and I was obsessed with calories to the point where I'd try and get them lower than the previous day and made myself sick when I went over. After a friend, and my doctor, had made my realise just how much I was putting myself in danger I then went in the opposite direction and just eat whatever I felt like regardless of how bad it was for me.

Now I'm in a much better frame of mind and really want to lose the weight I piled on but I just cant stop snacking at night! I'm sure I'm not the only one with this problem so please please please!!! Any advice would be fab!

Does gaining 34lbs make you overweight (BMI >25) or does it put you in the healthy zone (BMI 20 - 25)?  Can help to understand the scope of the problem.

Firs step is to work out what your total energy needs are.  Factor in some 'light' activity ... doesn't have to be a gym, of course.   The CC calculator can help you work out the number.  Then deduct about 500-700 cals from that number for weight-loss.... no more.   If your daily calorie target is sensible rather than too low this helps avoid bingeing

Next step is to address meal quantities and timings.  Make sure you're getting at least half of your daily calories before supper-time.  A good-sized breakfast and lunch.... a few snacks.   Another big reason for evening bingeing is undereating the rest of the day.

Another way to avoid bingeing... choose good quality wholefoods and a good balance of carbohydrates, protein and fats at each meal.  These foods are more satisfying and sustaining.

Regarding junk..... if you can't persuade your mother to not buy so many cakes and biscuits have them moved to a less accessible, less visible place.  'Out of sight, out of mind'.

Finally... Eat your supper in a separate room to where you do other things. i.e. don't eat it watching TV etc.   Eat more slowly, savour what you're eating, clear the table, wash up, move away from the room where you eat and then have something else lined up ready to do.  This approach helps your body understand that 'eating is finished'   

I now have a BMI of 30. Before I was around 24 so I was in a healthy weight bracket - just. I've never been underweight even at my obsessive worst although I must have been really unhealthy on the inside. I'll also add that right at the very beginning I was 224lb and lost 72lb and that's when I became obsessive over putting it back on and had the problems of doing anything to prevent that. So you could say I lost 72lb but have put 34lb back on.

I'm a very strange sort of way I'm glad I put the weight on - it got me back into a frame of mind where I would eat "bad foods" again without throwing them up - now I just have to learn to do it in moderation.

I just want to get fit and heathy again and back to a healthy weight where I can treat myself and not feel guilty.

Thanks gi-jane for your quick reply! And all your advice. :) The out of sight out of mind bit will really help me!

You said that as soon as you take your last bite of dinner the munchies start.  I have the same feeling usually and this is what I do.

- Suck on the insides of your mouth to get every last taste of dinner and savor it.

- Drink at least a half a glass of water.

- Immediately begin clearing the table and doing the dishes....then move to homework or television programming.

Usually in that time the "must have munchies" feeling subsides.

I agree with "out of sight out of mind" to avoid "bad snacks" however I do not think it is good in the long run.  If you completely avoid the cookies/biscuits and cakes you will not have the opportunity to build your will against them.  I have a bag of oreos in reach on the top of my refrigerator....it has been there since the first week of September and is still mostly full.  If I feel like a cookie I can look at the bag and really think on it....sometimes I decided that I really just want water and sometimes I decide to take out one and I eat it in two very long bites.  It is more rewarding when you stare down the demon and win then when you just retreat.

I have been maintaining a weight of 125lb since the start of september.  My way does work...at least for me.  We are all different.

Hope I have helped you out.

Hey there, I have been where you are and I'm still finding better ways to avoid snacking.  It's tough.  I have lost some weight but I need to lose more...  I suggest including a lot of whole grains and a good mix of protein in your meals, and snacks during the day.  This site does a good job of "grading" foods, and usually higher fiber foods with a good mix of carbs, protein, whole grains and fat will get better grades.  Each food has a pie chart that breaks down the content.  

These foods tend to keep me fuller longer also, such as vegetables, fruits, and many of the Kashi products.  I've also learned that it's better to eat several small meals throughout the day as opposed to the standard 3 square meals.  If I choose foods like Kashi, or whole grains and fruits, veggies, etc, then I feel fuller longer and I don't crave foods later at night.  I really need to get back into the habit of working out each day also, because it improves my metabolism and it seems to reduce my hunger.

Try having a small piece of fruit or a frozen fruit bar (aka healthy popsicle) for dessert. Dreyer's makes a tasty one that's only 25 calories and contains no added sugar. For me, that little bit of sweetness sends the message to my stomach that dinner is over.