As a personal trainer who specializes in working with baby boomers, I can tell you that there is a common story that I hear among my clients. Many of them report to me that they do perfectly with their fitness routine and following a healthy diet all day long, and then it all falls apart in the evening. Sometimes they are reaching for quick bites of food to hold them over until dinner is done, while others come home stressed out and ready to reach for whatever they can get their hands on. Whether you are an emotional eater or running short on time, there are ways you can re-gain control over your evenings!
Even if someone does limit their emotional eating or “bad” eating to the evening, it may not seem like a lot of time, but it can still wreak havoc on ones health and wellness goals. Grabbing the wrong snacks, for example, can end up serving up more calories than you expected and help you to pack on the pounds.
Here are the top five reasons that I find people tend to ruin it in the evenings, and what you can do about it:
Stress. Many people are emotional eaters when they feel stressed out. Rather than take the day’s stress and reach for food as a soother, find something else to do to relieve that stress. Try addressing the stress issue with journaling, taking a weekly Tai Chi class, or just taking a 15 minute mental break to sip some green tea and clear your mind.
Tiredness. When you are tired you are more likely to reach for snacks that you feel will give you some pep. But those foods are often loaded with calories. Instead, be sure to get plenty of sleep at night, take a short 20 minute power nap during the day (if possible), and eat a healthy diet. If you are eating a healthy diet, you are likely to feel more energized all day long.
Hungry. If you find yourself ravished in the evening, you are more likely to reach for just about anything you can get your hands on. Eating healthy balanced meals and snacks throughout the day can help keep you from becoming overly hungry.
Being unprepared. When you don’t know what you will be doing for dinner, or lack the ingredients on hand to prepare anything healthy, you will probably forgo the diet and eat anything. You can avoid this by always having your dinner planned out and making sure you have all the ingredients on hand to make the meal.
Lacking time. Feeling rushed and that you don’t have the time to prepare a healthy meal can make people just start grabbing for anything. If you feel you will lack time in the evening, prepare your dinner earlier in the day, or make it on the weekend and put it in the refrigerator or freezer for during the week.
It is also important to make sure you reach for healthy snacks during the day, which will help you avoid a lot of the issues mentioned above. Stick with eating things like carrots and hummus, natural peanut butter and apple, low fat yogurt, almonds, or a healthy nutrition bar. Just be sure to watch your snack portion sizes, keeping it to no more than around 100 calories. By following these tips you can turn your ruined evenings into fabulously fit ones!