Bahram, 41, London

[Bahram-75]

Hi Everyone!

Have started swimming 1.5 Km a day for two month now and managed to lose about 9 lbs.

My problem is that although I swim at least 4 days a week, I do not stick to the discipline I should have towards food as I have a nasty late night comfort eating attitude!

Be happy to get advice!

Cheers,

[just1me Restart August 2023]

I stop myself eating late by brushing my teath or rinsing with mouthwash. Well done on the swimming; its a good all rounder as long as you spend your time swimming. Then you have to dodge those who go to sit in the pool and chat.

Keep going; you will get there in the end.

[Bahram-75 in reply to just1me]

Thanks for the advice assure you it is all pure swimming ... time constraint ... best

[albinohedgehog]

Hiya. welcome! i also tend to want to comfort eat at night.

Things that help me are-

1. working out what emotions are causing you too want to comfort eat, and what triggers them. then try to remove or reduce the trigger.

2. find something else comforting to do instead, like a hot bath, a nice TV show, a bowl of chicken and leek soup, etc. it wont be as comforting as junk food probably, but might take the edge off the stress.

3. ride out the urges. this is quite a useful one. normally urges to comfort eat i find last 15-30 minutes. if you distract yourself or white knuckle it for half an hour, youve won.

Also btw just to make sure, check youre eating enough calories in the day, so your body isnt just trying to get you to top up your cals.

Good luck!

☺

[Bahram-75 in reply to albinohedgehog]

Thanks alot ... I am kind of discovering these ... I still do not know the root cause yet ... but stress could be one ... Also ... the days I do not exercise, I end up eating much more ..

[RobLandsdown91]

Hi Bahram,

Welcome to the NHS Weight Loss Forum here on HealthUnlocked - this forum is a great place for support, motivation and inspiration to lose weight.

Both just1me and albinohedgehog have already given you some great advice!

Take a look at the NHS 12 Week Plan, it contains recipes and exercise plans to follow for the first twelve weeks of your journey.

Take a look at the left of your screen (bottom if you're using a mobile device) and find the 'Pinned Posts' section, here you can find various challenges that are going on in the forum (take part in whatever ones take your fancy - if any do at all!), there is also a recipe collation there and any important posts from Admin

Also to your left is the 'Topics' area, here you can find posts related to each topic, it's good if you are looking for something specific

The Monday Group Weigh In takes place weekly and is posted alternately by Zest and moreless (I suggest you follow them, they are also our site admins), a morning session post is put live just before 06:30 and runs until midday, while the afternoon session runs from midday until 18:00 on the Friday of that week - the Afternoon session from the Monday just passed is still open, and is until 18:00 today, so why not go over and post your starting weight there?

All that remains is to wish you a great first week on the forum - be involved because it's where we get our boost each day

Rob

[MrNiceGuy]

There are many things you can eat/drink in the evening that may stop you from indulging in the kind of things you know you shouldn’t.

For example, an hour so before retiring, a scoop of whey chocolate powder, mixed with milk of your choice and warmed in the pan should take the edge off your hunger.

Moreover, since it’s mixed with milk, as opposed to water, it’ll take longer for the body to digest, thus, reducing the risk of waking up hungry overnight, while providing muscles with the acids needed to aid repair while you sleep.

Alternatively, you could snack upon 50g of unsalted nuts (approx 300Kcal) after your evening meal, which will provide a source of both protein and fat, aiding levels of satiety.

Other options could include 100g of cottage cheese dolloped upon Kallo multigrain cakes (available from the cracker aisle in Sainsbury’s) or almond/peanut butter (not 100g) spread upon them.

Per cracker (29Kcal), their carbohydrate content contains a trace of sugar, since they’re comprised of brown rice, buckwheat and corn. They’re also gluten free (for those interested).

As for swimming, depending upon the time of day that you visit the pool, consider how the body is fuelled afterwards.

If, for example, you swim later in the day, sufficient calories may not be consumed during your evening meal, leaving you feeling hungry into the night.

Since swimming expends a lot calories, replenishing the depleted energy (glycogen) in the muscles should be one of your first considerations after showering and changing.

As such, the administration of a protein shake and a banana (or recovery shake combining protein and carbohydrate) will help to replenish and repair, in addition to ensuring that your evening meal (ensure that it contains protein and fibre) continues to keep you satisfied until it’s time to retire.

[Bahram-75 in reply to MrNiceGuy]

Thanks alot ... very helpful