I think I've forgotten how to fuel properly.

[tongue_tied]

That's exactly it. I have to choke down my recovery snack, too. Literally force myself to eat it, because eating is the absolute very last thing I want to do right after a hard effort. I pay for it if I don't.

That's one of the reasons so many people like a shake or smoothie for their recovery meal - it goes down so much easier. Liquid calories sort of trick your appetite, which is a double-edged sword. Don't fear it, use it.

I'd lay money your afternoon munchies are either glycogen depletion or too many carbs at lunch, or some combination of the two. There was just yet another study showing how carbs create hunger and cravings.

No carbs at lunch - lunch is 98% of the time a salad with cucumbers, carrots, romaine, strawberries, and blueberries. And a little light Newman's dressing. I've been eating it now for almost 3 years.

[tongue_tied]

So it sounds like, from some of the later replies, I need to continue to decrease my calories in order to lose weight. God bless.

[Crankin]

You've been eating the same lunch for 3 years????
I'd add a little protein into your lunch. And vary what you eat, at all of your meals. It's amazing how your body gets used to what we put into it. No wonder you are starved by 8 PM and after riding.
I am one that is absolutely starving after a hard effort. And, even when I eat within that 1/2 hour window, I remain starving, so this is a bit hard for me to relate to. I am not that hungry during a long ride, but I now force myself to eat appropriately/often. I also have to eat half a Lara Bar before starting, even if I just had breakfast, or I am toast within an hour.
This might be an occasion to see an RD, who specializes in sports nutrition. My sense is that you are actually not eating enough and you've put your body into starvation mode. You can lose weight and ride hard, but it takes some work, you need to cook, and adding in some other types of activity help.