About two years ago, I finally decided to stop disliking my post-baby body and took action. I hired a trainer, closely monitored my diet, and in six months, I lost 10 pounds and gained muscle. Feeling confident, I partnered with a gym buddy and decided to continue on my own.
It went reasonably well, but many people in my life commend my weight loss efforts while simultaneously tempting me with desserts and chips (my weakness, especially chips).
Now, I’ve regained all the weight I lost. I’m determined to succeed again, but I want to do it independently because I can’t afford a trainer long-term—it’s up to me to put in the effort.
However, my struggle is in the evenings. I’m disciplined with high-protein, low-carb, moderate-fat meals throughout the day, but by 7:00 PM, I crave a treat. I’ve tried various approaches, but I think an appetite suppressant might help break this cycle.
Here are some tips to help you manage your evening cravings and succeed without a trainer, focusing on building healthy habits for the long term:
Addressing Evening Cravings:
Identify the Trigger: Determine if your cravings stem from boredom, stress, or habit. Once you understand the cause, you can develop strategies to cope effectively.
Healthy Snack Alternatives: Prepare nutritious snacks such as vegetables with hummus, air-popped popcorn seasoned with spices, or Greek yogurt with berries. Having these options readily available can help curb cravings for less healthy choices.
Distraction Techniques: Keep yourself engaged in the evenings with activities like taking a walk, calling a friend, practicing light yoga, or reading a book. Keeping your mind occupied can divert attention from food cravings.
Hydration: Stay hydrated throughout the day, especially in the evening, as thirst can sometimes be mistaken for hunger.
Mindful Eating: Practice mindful eating by slowing down and savoring your meals. This can aid in portion control and reduce cravings later in the day.
Alternatives to Appetite Suppressants:
Natural Appetite Suppressants: Incorporate foods rich in fiber and protein into your diet, as they promote feelings of fullness. Examples include lean meats, lentils, beans, and vegetables.
Meal Planning and Portion Control: Plan your meals and snacks ahead of time to avoid impulsive and unhealthy choices when cravings strike. Focus on balanced portions to prevent feelings of deprivation.
Sleep Schedule: Aim for 7-8 hours of quality sleep each night to support healthy appetite-regulating hormones and reduce cravings caused by fatigue.
Building Sustainable Habits:
Focus on Progress, Not Perfection: Understand that setbacks are normal, but celebrate every achievement along your journey towards better health.
Find Enjoyable Exercise: Discover physical activities you genuinely enjoy, whether it’s dancing, swimming, or team sports. Consistency in enjoyable exercises can make fitness a rewarding part of your routine.
Support System: Seek out a friend or family member who shares your health goals to provide encouragement and accountability.
These strategies can help you manage evening cravings and develop lasting habits for a healthier lifestyle.
As someone who has extensively researched the best appetite suppressants, I can confidently say that the most effective ones are those that combine natural ingredients with a comprehensive approach to weight loss. For instance, the Zero app offers a customizable fasting timer and tracks fasting history, making it a simple yet effective tool for fasting-based weight loss strategies. Additionally, apps like Noom and Lose It provide personalized weight loss plans, meal and exercise planning, and food logging, which can help users become more aware of their nutrition and lifestyle habits. These apps not only track calories and activity but also offer robust support for their users, making it easier to achieve and maintain weight loss goals. By incorporating these apps into your daily routine, you can experience a significant reduction in hunger and cravings, leading to a healthier and more sustainable weight loss journey.
Boredom: If boredom is the culprit, plan engaging activities for evenings like reading, taking a relaxing bath, or calling a friend.
Stress: If stress is a trigger, consider relaxation techniques like deep breathing or meditation before the cravings typically hit.
Habit: If it’s become a habit, try replacing it with a healthier alternative like a cup of herbal tea.
Curbing Cravings:
Healthy Snack Alternatives: Prepare low-calorie, high-protein snacks like veggie sticks with hummus, air-popped popcorn with spices, or Greek yogurt with berries. Having these readily available can curb cravings for unhealthy options.
Mindful Eating: Throughout the day, slow down and savor your meals. This can help with portion control and reduce cravings later.
Hydration: Dehydration can sometimes be mistaken for hunger. Ensure you’re drinking plenty of water throughout the day, especially before evening.
Long-Term Strategies:
Natural Appetite Control: Focus on incorporating high-fiber and protein foods in your diet. These promote satiety and keep you feeling fuller for longer. Examples include lean meats, lentils, beans, and vegetables.
Meal Planning and Portion Control: Plan your meals and snacks for the week to avoid unhealthy choices when cravings hit. Focus on moderate portions to avoid feeling deprived.
Quality Sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can disrupt hormones that regulate appetite, leading to increased cravings.
Alternatives to Appetite Suppressants:
Appetite suppressants can have side effects and aren’t a long-term solution. Here are some natural alternatives:
Fiber-Rich Breakfast: Studies show a fiber-rich breakfast can keep you feeling fuller for longer and reduce cravings throughout the day.
Apple Cider Vinegar: Some research suggests apple cider vinegar may help with appetite control. You can dilute it in water and consume it before meals.
Building Sustainable Habits:
Celebrate Progress: Don’t get discouraged by setbacks. Celebrate your progress, no matter how small!
Find Fun Exercise: Working out shouldn’t feel like a chore. Find activities you enjoy, like dancing, swimming, or team sports. Consistency is key.
Support System: Surround yourself with positive influences. Find a friend or family member who shares your goals for support and accountability.
Free Resources:
Many free resources can help you on your journey:
Workout Plans: Youtube channels and fitness apps offer a variety of free workout routines.
Healthy Recipes: Explore websites or apps for healthy recipe inspiration to keep your meals interesting.