"I am a bad evening eater even though I do quite well during the day. I'm trying to keep busy in the evenings so I'm not sitting around and snacking which is my downfall!"
When my clients report their eating is "good by day but bad by night", I notice they are "too good" by day-- that is, they are eating way too few calories. That is why they are starving at the end of the day and "being bad" in terms of snacking and overeating. The solution is to fuel by day (so you have the energy to exercise) and then eat just a little bit less at night.
Theoretically, if you create a small calorie deficit by knocking off 100 calories at the end of the day, you'll lose 10 pounds of body fat a year. If you create a 200 calorie defict at the end of the day, you'll lose 20 pounds of fat. To their demise, too many active people knock off 500 to 800 calories during the day, and then get too hungry, overeat at night, and then end up gaining weight. I recommend their eating be "bad" by day and "good" by night! That is, that they eat enough during the day to feel satiated, and then eat just a little bit less at night ... not to the point of being too hungry to sleep, but just enought so they are not quite full.
My Sports Nutrition Guidebook has a strong section on how to lose weight without starving yourself. The information teaches active people:
- how many calories are OK to eat,
- how to maintain energy to enjoy exercise while losing undesired body fat,
- how to manage snack attacks, and
- how to find peace with food.
In addition, you might want to meet with a sports nutritionist for personalized advice. This food expert can help you create a personalized food plan that's sustainable and will help you reach your goals. Use the referral network at www.SCANdpg.org to find a local sports nutritionist.
Eat wisely and well,
Nancy Clark MS RD CSSD
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