Everyday Systems

Well i'm back after several months off and was looking for some advice. I am about 100lbs. overweight and have been this way for 25 yrs. My biggest weakness is eating at night. Breakfast usually isn't a problem and I can do fairly well at lunch but dinner is tough and i really struggle eating snacks at night. I know there are tricks to keep you from eating at night ,but I usually end up caving in.

I've lost and regained the same 30 pounds most of my adult life. I might be new to No-S, but not to dieting! I am in the same boat as you, Atc55, with nighttime eating being my most difficult and challenging time. I work in a situation where I can't snack during the day, which is great for me, but as soon as I get home, the bells and whistles start going off! Or at least they did until I was introduced to No-S. For some reason, the strong urge to eat during this time is disappearing. I'm just finishing my second week of No-essing, and I'm thinking there is a sugar connection - no sugar, no great urge to eat. My stress level hasn't changed, nor the demands of my life - the only thing that's changed is the way I'm eating. I'll confess, the first few nights it was really hard, but that was because that terrible habit of eating every evening was so deeply ingrained. Reinhard says it takes at least 21 days to change a habit, and I believe that 's true. So, I'm determined to give it a go. At the end of each passing day I feel a little stronger. The last thing I do before going to bed each night is put a big green X through the day on my calendar as part of my habit tracking. This is so positive and it really makes me feel good and ready to face the next day. Now, back to nighttime eating. The first few nights I drank some decaf coffee with some SF flavored creamer in it. That really seemed to help. Now I know that was probably a big no-no (if it tastes sweet, it's a sweet), but it got me through the evening and it certainly was MUCH less than what I formerly ate. One night I banged on the piano (can't eat with both hands busy!). Can you knit or crochet? Looks like that would work too, but unfortunately I never learned those arts. What about scrapbooking or stamping? Reading? Try something that keeps your hands and mind occupied - and something different from what you usually do. Get online and post a message. Change your routine. Hope this helps. And give No-S another try. It works - I believe it really does!
mimi

Thanks Mimi I really appreciate your advice. Yesterday was my first full day No-sing again. Night time was difficult but I made it through by drinking a glass of milk. I'm really committed to making it 21days but am a little concerned about the fact that I'm already on an S day and I just started the diet. Should I treat today and tomorrow as Nos days and wait till next Saturday and Sunday or not?

Hi Atc.

I think that Mimi's advice is right on target. I did not have a night eating problem...my mindless eating happened during the afternoon. (Kids get home, they get a snack, Oprah is on....I was a big TV muncher). Well, the other suggestion that I can think of is to try going places at night. I am sure you are tired in the evening, but maybe you could sign up for one of those classes that you've always wanted to take. Or volunteer for a church activity that will keep you away from the kitchen.

I don't know how long you've been No-Essing, but have you had the opportunity to notice how light you feel when you wake up in the mornings and you don't still have food in your tummy and/or indigestion? Hold on to that good feeling and reflect on that when you get the urge to eat. For most of us, the urge to eat is a habit that fullfills many things. Try to find out what that habit does for you and then replace it with a different kind of nourishment. I think you will find that 21 days is the magic number for changing habits. It is uncomfortable in the beginning, but you can do it!!!!

Also, I would not substitute Ndays and Sdays. It gets too confusing. Enjoy your S days and count them. Your awareness counts as a success if it's an S day. And you will realize that with permission to eat all those sweets, snacks and seconds, you probably won't! Post every day and remember that you don't have to be perfect!!! Dru

day2 success so far so good, it wasn't as hard as I thought it would be,however,I'm sure I'll have my tough days. It feels good to go to bed not stuffed.

DAY3-S DAY went a little wild at dinner and had 3 pieces of cake, but o well it is an S DAY so I dont feel bad.

DAY 4 SUCCESS i WAS TRAVELING AND ATE OUT FOR 2 MEALS. tHEY WRE NOT THE HEALTHIEST BUT AT LEAST I STUCK TO NOS.

DAY5-SUCCESS - I was traveling back home and only ate 3 meals. They were not the healthiest meals but i did not have seconds,sweets or snacks. The night time eating is getting easier to avoid. When I feel like cheating I think about posting failure instead of SUCCESS and gets me back on track.

DAY6 SUCCESS - I walked for the first time in a week and it felt pretty good . I think it is getting easier to not eat at night after dinner but, I still think I could do better by eating healthier meals and a little less as well. I still overall that it is an improvement.

DAY 7 SUCCESS - walked 1 hr. and was a little tired. I had to work late last night and when I got home I was really hungry so I had a glass of milk. Eventually the hunger went away.

Nice job--7 days down and now it's the weekend!

Thanks for the support! Actually I still have to get through today and then the weekend, but it seems that posting on this board helps me stay on track, go figure.

DAY8 SUCCESS - It was a little tough at night not to snack but I just had a glass of milk and toughed it out. It is getting easier not to snack between meals but, eating healthy food and smaller quantities is still difficult.

DAY9 - SDAY - Well I didn't walk and I had some sweets,seconds and snacks. I'm glad it was an S day or I would feel guilty. Even though today will be an S day I think I'll try not to do too bad. Is this a good idea?

DAY10-SDAY - Well I did eat quite a bit of junk food today. I think it was alot of emotional eating, but it was an Sday so I'm not going to beat myself up. But I do realize that I don't feel as good eating this way.

DAY11-SUCCESS I didn't walk but I did follow NOS rules. Last weekend was a little out of control but I didn't worry about it because they were S days. I haven't weighed since I started and won't until the end of 21 days. This is the longest I've went without slipping up and I think that posting everyday helps.

DAY12 - SUCCESS -- It is really getting easier to do this Nos thing. Now I need to start working on my portion sizes and making healthier choice. I walked 40 mins too!

DAY13 - SUCCESS I didn't walk yesterday but I did stick to the the Nos diet. It is difficult to eat healthier food and smaller portions too. Any suggestions?

Are you getting enough fiber? that can be the difference between satisfied and famished. My suggestion, to keep it simple, is to make certain you get raw, fresh fruit or vegetables with every meal. It gives you a healthy dose of fiber and helps you feel fuller and more satisfied for a longer period of time.

Why not tackle one issue at a time? Once you've gotten a handle on that one, then begin to work on the other one. I think I'd start by concentrating on making healthier food choices first, and deal with portion size later. Hope that helps!
mimi

Thanks for the advice, I think I will try to make an effort to eat healthy which should take care of the hunger as well. Maybe I'll start 1 meal at a time.

DAY14- SUCCESS-- Well, it was a little more difficult at night than usual but , I didn't yield to temptation , yea!! I did walk about 40 mins. and I think I'll try to add some weight training today.

DAY15-SUCCESS- It went pretty well today, no snacking and didnt really want to eat after dinner which is a big improvement for me! I did walk about 40 mins. I'm looking forward to weighing after 21 days on Nos but, dont want to expect too much.

DAY16--SDAY- Well I did eat quite a bit ,but my daughter and husband were in town visiting so I dont feel too bad.

DAY17--SDAY- Well I did eat more than I had intended to. It was Mothers Day and we visited relatives and I ate more junk than i should have. Should I feel guilty about this or chalk it up to still trying to adjust my eating?

DAY18--SUCCESS--It was not as hard as i thought it would be to get back on NOS. After this past weekend though I really did want to eat Nos because I feel better. Now I just need to exercise more and tone down SDAY eating.

DAY 19 SUCCESS- I did well today and can't wait till I weigh on day 21. I'm not expecting to have lost much but even so I still feel great about not snacking at night.

DAY20-FAILURE- Well,I didn't make 21 days without messing up. I.m bummed out about it because I got so close! I ate some cookies at a function and after that I ate a piece of lemon pie at a fast food restaurant. This post is a day late.

DAY21 - FAILURE Yesterday was day 21 and I ate a piece of cake at a restaurant. At least it was good cake! I lost 2lbs. in the last 21 days which is not much but, I'm still encouraged about Nos dieting! Today starts another 21 days and I,m determined to do better.

Before you come down on yourself too hard, think back to the past and what your behavior was like when you "messed" your diet up by eating something forbidden. Then compare your recovery on day 21 to what you might have done in the past. I'm sure you will see great progress. I also firmly believe that the two pounds you've lost will stay lost! Losing slowly is important to weight loss success! Keep up the good work!
mimi

Thanks Mimi for the encouragement. This is the first diet I've ever been on that actually feels doable for life. I know this is for me!

DAY1 SUCCESS-- I walked today and stuck to the Nos plan. It is much easier than it used to be!

S DAY- Not too bad

S DAY - Not as reasonable as yesterday but, it was an SDAY!

DAY4 SUCCESS- Dinner was a little tough but overall not too bad

DAY5 FAILURE-My wife and I went out to eat and after dinner we had dessert.I didn't walk either. I'm not going to count this as a "s" day because then anytime I wanted to cheat I would just call it an SDAY. What do ya'll think?

DAY1-SUCCESS- I decided to start my 21 days over since I failed before. This time I really want to concentrate on healthier choices even if I eat more volume. I also want to exercise more.

DAY2-SUCCESS!- I'm real determined this time to go the full 21 days!

atc55, if you and your wife are like my husband and I and you don't go out to eat all that often, then why not make those occasions Sdays? Eating out together in a nice restaurant is a special occasion! (not talking fast food, now!) That's the beauty of No S! Now if you regularly eat out every week, then, no - you'll need to fit it into the No S program and N days (unless you go on an S day!!) Be kind to yourself!
mimi

DAY1-SUCCESS - Yesterday was day1, again, and this time it's for real!