Managing those evening cravings and preventing excessive snacking can be challenging, but here are some strategies that may help:

1. Identify Triggers: Pay attention to the emotions, situations, or activities that trigger your cravings. Recognize patterns and identify specific triggers, such as stress, boredom, or sadness.

2. Emotional Awareness: Develop emotional awareness by practicing mindfulness. Tune into your emotions and identify if you are truly hungry or if you are using food as a way to cope with emotions.

3. Look for Alternative Coping Mechanisms: You can alternative ways to cope with emotions other than turning to food like engaging in activities that can reduce stress or uplift your mood, such as going for a walk, practicing deep breathing exercises, listening to music, journaling, or engaging in a hobby.

4. Distract Your Brain: When craving hits, try distracting yourself with a something else or a different activity. You could engage in anything that keeps your mind and hands occupied, such as reading a book, calling a friend, or doing a puzzle.

5. Practice Mindful Eating: Chew your food thoroughly and savor each bite. Slow down and pay attention to the sensations of eating. This will help you feel more satisfied and will prevent mindless snacking.

6. Keep Healthy Snacks Available: Stock your pantry with nutritious and satisfying snacks like fruits, vegetables, nuts, or yogurt. Having healthier options readily available can help steer you away from reaching for unhealthy, calorie-dense snacks.

7. Create a Structured Meal Plan: Establish regular meal times and create a structured meal plan that includes balanced and nourishing meals. Ensuring you are adequately nourished can help reduce the likelihood of experiencing intense cravings.

8. Seek Support: Reach out to friends, family, or a support group to share your challenges and seek encouragement. Having a support system can provide accountability and help you stay on track.

Remember, it's essential to be patient and kind to yourself during this process. Building new habits takes time, and setbacks may occur.

If you find that emotional eating continues to be a persistent challenge, consider seeking support from a healthcare professional or registered dietitian who can provide personalized guidance and strategies.