It will get easier…
The evening was a major trigger for me, as well. I’d get home from work and stay glued to the couch with my phone and snacks to “unwind” and “feel better”. It was my comfort, come nightfall. I’d do well throughout the day. Then, blow it at night. I had to make some changes. It started with my eating window. Eating in the afternoon is convenient. But, it wasn’t sustainable, for me. Especially, not mentally. There’s something about eating at night that works better, for me. Now, I use my lunch hour to plan out my meals and run to the grocery store, if I need to. And, I always plan a desert with my meal. I do 23:1 (OMAD). I’ve also gotten into the habit of listening to YouTube videos. That way, I’m moving around getting things done, as opposed to being planted on the couch cuddling with food…
My eating window is now 6p-7p. When I get home, my mind is set to prepping for dinner/my night/next day. Getting enough sleep is also important for this lifestyle. So, everything is done with the intent of getting to bed at a decent time. Once home, I head for the shower. Next, is my skincare routine. Then, I make sure my 11-year old is starting her evening routine. Then, I start dinner. I don’t break my fast, until everything is prepared and plated. That way, I can enjoy the meal and not feel rushed. I take all of my supplements before I start eating. I also take melatonin with them, to help ensure I stay on a decent sleep schedule. Then, I sit and eat. Afterwards, I pack my daughters lunch and clean the kitchen. I make sure my daughter is set for the night. Then, I brush my teeth and go to bed. That’s usually between 9-10. I’m up at 5:00a.m.
At this point, my cravings are nearly non-existent. I’ve greatly reduced sugar and carbs (the catalyst of cravings). I know the key for sustainability, with me, is not over-restricting myself. I do stay away from fast food, during the week. I’ve also been doing well on weekends. I don’t always want it and that’s great. As long as I don’t have to deprive myself and have the option, I’m okay. So my best advice, is forming a new routine. Play around with your feeding window. Plan your meals ahead (a meal you’ll enjoy) and insert the ONE snack you’re craving.
In my experience it does get easier. But, it did get substantially easier in a surprisingly fast way for me when I started eating foods during my eating window that minimize or at least didn’t highlight simple sugars (if not paired with fiber like in fruits) or highly processed carbs (like only having one piece of toast rather than 2 or eating a smaller portion of pasta and pairing it with a large salad). It doesn’t have to be terribly strict but I’ve found that it helps me not to crave things later on, presumably because my insulin didn’t spike really high right after eating. I’ve been replacing these kinds of carbs with foods that, although they may have carbs too, have more protein and/or fiber (like lentils or root vegetables). Do I still sometimes get hungry at night because I haven’t eaten since lunch? Sure. But I haven’t experienced feeling ravenous or cravings for anything in particular (as opposed to when I do eat a lot of processed carbs and all I want to do 3 hours later is eat chips or chocolate). Usually waiting 15 minutes and drinking some water makes me feel normal again.
I started with a 2 till 9pm window because I’m the same. At 9 I’d clean my teeth to kind of underline the nothing but water now feeling and after a few days I adjusted. I am now eating between 3 and 7 most days occasionally till 8 if I am genuinely hungry.