binging/overeating

[djc916]

I am having serious issues with overeating.  I do great during the day when I am at work but when I get home, step out of my way!  I pretty much can't stop and just eat anything that I can find.
For example, yesterday I had cantaloupe and cherries for breakfast, a serving of spaghetti for lunch, low fat single serving size popcorn, and then I got home and WHAM!!!  I ate 3 turkey brats, banana, coleslaw, baked chips, two light beers, and 4 cookies - I'm pretty sure I got everything.
The evenings and any time I am at home (weekends) is when I struggle - I can't seem to control myself.  Sometimes I eat when I'm not even hungry.
I exercise (cardio) on the average of 4-5 times a week and it kills me to think that I am wasting my workouts by overeating.  
Can anyone give me some advice/tips on how to get through this problem?  

[Barb135]

Pay attention to what twehner said about "driving and "snacking" - I used to smoke, so whenever I got into a vehicle to go somewhere, I'd light up.  Well, when I quit a couple of years ago, I THOUGHT I needed something to "replace" that habit ------ yep, you got it, I took up snacking...... at first it was usually chips, but then I DID switch to carrot or celery sticks, apple slices, etc...and although I often have "eat on the run" - I broke the habit of "snacking" while I drive/ride, which is a good thing because my job requires me to spend a lot of time behind the wheel..........

[twehner5]

Elaine and wonko hit it RIGHT ON.  Your breakfast is too scant; protein at every meal is great advice.

Maybe if you snacked on a small apple on your way home from work, you wouldn't be so tempted to walk in the door and eat so much while you fix a well-proportioned dinner.

You just don't want to start to equate "driving" with "snacking"...be careful of that.

[djc916]

Thank you both so much for your advice - I really appreciate it.
Wonko - I never thought of it that way.  I am definitely going to add protein to every meal and I will let you know how that works.

[wonko]

I think Elaine's advice is right on.  You're not eating any protein until dinner, and that may be why your appetite is difficult to control.  Fruit/pasta/popcorn is a lot of simple carbohydrates (unless the pasta is whole grain?).  Many people find that their appetite is easier to control if they eat protein at every meal.  For breakfast, maybe egg whites or cottage cheese or yogurt.  For lunch, maybe lean turkey or hummus.  For a snack, maybe a handful of nuts.  Also, try to eat mostly whole grains.  White bread/pasta/rice is less filling and has no fiber.  

[elaine1961]

Hi from what you say it would seem that you are not eating enough for breakfast,this may keep you hungry as the day goes on, im not really sure about the calories in the food you eat it might not be enough,have you seen the food tracker you could try using that to keep an eye on the calories, sorry its not much help,